Protein is such an essential part of the human diet that the Greeks named it "protos," which means "to come first." It's essential for myriad vital functions in the body, including synthesizing and repairing tissue, building muscle, immunity and optimizing metabolism. Protein is also more filling than any other macronutrient, which comes in handy to suppress hunger and cravings when you're trying to lose weight.
Theories Why Protein Is More Filling
The exact reason why proteins are more filling than fat or carbohydrates is unknown. It's possible that factors such as appetite-linked hormones, amino acids, the extra energy required to digest protein and gluconeogenesis make protein more filling, according to a study published in the July 2009 issue of "The American Journal of Clinical Nutrition" conducted by researchers from Australia and New Zealand. Gluconeogenesis refers to making energy from non-carbohydrate foods. Also, the casein in proteins such as milk and whey might also contribute to protein's satiating effect.
Do You Need More Protein?
If you're in a rush to eat or you've missed a meal, a high-protein drink or other supplement can tide you over until your next meal. However, drinking a high-protein beverage to increase your overall protein intake -- for instance, to suppress hunger or to build muscle to burn more calories -- isn't necessary. Fist, most Americans get enough protein in their diet. Also, you build muscle through strength-training exercises and consuming sufficient calories, especially from carbohydrates. If don't exercise regularly, you need about 0.8 g of protein per kilogram, or 2.2 lbs., of body weight daily, according to Leslie Beck, a registered dietitian and author of "The Complete A-Z Nutrition Encyclopedia." If you are physically active, you'll need 1.2 to 1.7 g of protein daily.
The Risks of High-Protein Drinks
Exceeding the recommended amount of daily protein intake can be harmful to your health. For instance, when used for energy, protein produces nitrogen waste products such as urea and ammonia. Your kidneys have to work overtime to get rid of these wastes, which can be problematic if you have diabetes or a kidney problem. Too much protein can also cause dehydration, weight gain and calcium loss from your bones.
Choosing Liquid Protein Drinks
Ideally, 8 oz. of liquid protein supplement should contain at least 15 g of protein and be 200 calories or less. However, don't focus solely on the protein content in a supplement or drink. Check out the fat content, which should not exceed 5 g of fat per 8 oz. Also, the carbohydrate content should be less than 20 g total per 8 oz, with less than 5 g of sugar per 8 oz.
References
- "The Fat-Fighter Diet"; Bruce Krahn; 2007
- "The American Journal of Clinical Nutrition"; Skim Milk Compared with a Fruit Drink Acutely Reduces Appetite and Energy Intake in Overweight Men and Women; Emma R Dove et al.; July 2009
- UCLA: Protein
- "The Complete A-Z Nutrition Encyclopedia"; Leslie Beck, R.D.; 2010
- University of Missouri Health System -- Missouri Bariatric Services: Missouri Bariatric Services - High Protein Liquid Supplement Suggestions
