EAT YOUR PROTEIN FIRST
The word Protein is derived from the Greek word Proteios, which means primary or holding the first place. As I wrote in my previous article (Protein 101) ‘protein makes up the bones, muscles, cartilage, skin, blood, hormones, enzymes and all tissues of the body.’ Without it our bodies will work at sub-optimal levels leading to malfunctions in our physiology and increasing the rate of Sarcopenia (loss of muscle) and Osteopenia (loss of strength), which are two leading factors of aging in humans. But what is the importance of protein in regards to nutrient timing?
How to Optimize our Body Composition with Protein Timing?
For years I have researched the importance of nutrient timing for optimized results. For example, if you choose to eat simple carbohydrates and processed sugars early in the morning it can have a negative impact on your food choices during that day. However, if you start your day with a meal predominately made up of protein and fats your food choices for the rest of the day are higher quality. This is a principle known as the Second Meal Effect.
With that being said, how can we practically apply this principle to our day without overhauling all of our meals? Simply, just eat your protein first before your fats and carbohydrates at each meal. Applying this simple tactic to your day you will accelerate your body composition goals by improving these two factors of long term fat loss; Stabilized Postprandial Blood Sugar Levels and Portion Control.
Stabilized Postprandial Blood Sugar
When we look specifically at protein we know it has little to no effect on blood sugar levels and requires a high demand of energy to breakdown and assimilate. When combined with other macronutrients, we have the ability to extend those properties to all of the remaining nutrients as well. For example, studies have shown that eating a protein source first in each meal before simple carbohydrates or simple sugars, the post meal blood sugar testing reveals a more regulated effect to your levels versus eating the simple carbohydrates and simple sugars isolated on their own.
During the last two years I have confirmed these findings with a Continuous Glucose Monitor with myself and clients. The data reveals that blood sugar levels are 10-15% lower on average 30-90 minutes after a protein first meal. Over long periods of time this makes a big difference on how insulin resistant or insulin sensitive you become.
Portion Control
As said earlier, protein requires a higher demand of energy to breakdown resulting in satiety but it also triggers the release of the hormone PYY in the stomach. The PYY hormone when secreted by the neuroendocrine cells into the ileum and colon after a meal has been shown to reduce appetite. This hormone works by slowing the gastric emptying which in turn increases efficiency of digestion and nutrient absorption after a meal. The positive effect of these two processes, you now have the ability to naturally control your appetite, improve assimilation of nutrients thus leading to improved energy, metabolism and body composition.
In Conclusion
One simple habit you can start today is to center all your meals around a Complete Protein source and that you consume your protein first on your plate before any Carbohydrates or Fats. This will have a compounding effect in the future for improved body composition and health.
Steven Nickel provides a Tailor-Made Fitness Experience for the individual who wants to acquire high quality results. Providing Exclusive Personal Training, Made to Measure Coaching and Ready to Train Collections. To learn more Inquire Here or write to steven@stevennickel.com
