Have you been told that whey protein is the best supplementation source for strength and muscle gains, as well as weight loss? While whey has earned its place in the fitness and supplementation market, a new study reports that vegetable pea protein may have its own advantages to training. Other studies make its claim on weight loss.

With the new reports, pea protein is gaining popularity quickly. Food manufacturers enjoy the cost-effectiveness of pea protein, which also benefits you as the consumer. Additionally, the athletic and fitness communities enjoy pea protein’s amino acid profile which is rich in leucine, arginine, and glutamine – the structures that make up protein to build the body and keep it healthy.
New Research on Muscle Gain and Strength

In a 2015 study published in the Journal of the International Society of Sports Nutrition, both pea and whey proteins promoted the same muscle and strength gains.[1] Volunteers of the study were made up of 161 men aged 18 to 35 who were formed into three groups: protein, whey, and placebo. After being broken into their designated groups, the young men underwent resistance training for the upper body – specifically arms. They also ingested 25 grams of protein or a placebo twice per day. After 12 weeks, results showed significant muscle gain and strength in the pea protein group compared to the placebo group – especially for the men who were just starting out or returning to exercise. According to the study, the pea protein group measured up to whey’s standards.

Stop the Sugar Cravings and Hunger Pangs

Vitamin Rich Health Beverages

In general, protein can curb appetite. The effects of pea, whey, and milk proteins were studied for changes in hunger, satiety, and intervals between meals. The pea protein group won on all three levels compared to whey. With higher satiety, pea protein supplementation may also promote weight loss according to studies published in the International Journal of Obesity and Nutrition Journal. [2]/[3]

Other Benefits of Pea Protein that Outweigh Whey

Both pea and whey proteins are great for providing the body with amino acids. However, pea protein has many advantages over whey-based dietary products. This animal-free protein is a great alternative for vegetarians and people who have an allergy or intolerance to dairy products. The Trilogy Medical Centers for Integrative Medicine recommends a natural pea protein isolate that offers a high level of functionality and nutritional benefits. Non-genetically modified yellow peas are grown in North America and produced naturally without chemicals. They are also easily digestible, gluten and fat-free, and dissolve efficiently when mixed with water.

Summary

With its many advantages, you may find pea protein to be a better supplement source for your needs. It’s also a great source of energy when you’re on the go or after your workout. Just mix it up and go, or add it to your favorite veggie or fruit smoothies.

---

[1] Babault, N., Paizis, C. & Deley, G., et al. (2015). Pea Proteins Oral Supplementation Promotes Thickness Gains During Resistance Training: A Double-Blind, Randomized, Placebo-Controlled Clinical Trial vs. Whey Protein. Journal of the International Society of Sports Nutrition, 12(3). doi: 10.1186/s12970-014-0064-5.

[2] Diepvens, K., Haberer, D. & Westerterp-Plantenga, M. (2008). Different Proteins and Biopeptides Differently Affect Satiety and Anorexigenic/Orexigenic Hormones in Healthy Humans. International Journal of Obesity, 32, 510-518. doi: 10.1038/sj.ijo.0803758.

[3] Abou-Samra, R., Keersmaekers, L. & Brienza, D., et al. (2011). Effect of Different Protein Sources on Satiation and Short-Term Satiety When Consumed as a Starter. Nutrition Journal, 10(139). doi: 10.1186/1475-2891-10-139.

If you’ve been fighting with your weight scale, you can finally make peace and say good-bye to yo-yo dieting. You no longer have to wonder which diet is the right diet. The scientific community has recently proven body transformation is a result of specific foods. Surmounting evidence demonstrates a correlation with proteins and carbohydrates and how the combination impacts your weight. By making a few changes, you can actually love your scale again!

New Research Proves Protein Has a Positive Effect on Weight

The April 2015 issue of American Journal of Clinical Nutrition recently published findings from a large study that demonstrated small changes in the diet can have huge impacts on body weight.[i] The study followed 120,784 volunteers for 16 to 24 years. In the beginning of the study, researchers found that a high glycemic load was associated with more weight gain. Foods that have a higher glycemic load effects the body negatively as it raises blood sugar. The higher the blood sugar levels, the more prone the person is to health conditions such as Type 2 Diabetes Mellitus and other metabolic syndromes and diseases. High glycemic foods are predominantly made up of pre-packaged and processed starches like breads, pastas, cakes, cookies, and other sweets.

The researchers then followed up on volunteers every four years to analyze the effect protein could have on glycemic load and long-term weight gain. They found that intake of certain proteins, like processed meats, contributed to body fat. However, weight loss was detected with quality proteins like skinless chicken, seafood, and yogurt.

The study also showed there was no association with weight gain for other proteins like milk, eggs, and regular cheese. The fat content of dairy products did not affect body weight. However, regular cheese and high glycemic foods eaten together did show weight gain. In fact, participants of the study consumed more carbohydrates when they opted for low-fat dairy foods.

Weight gain was also detected when other lean proteins, like red meat, were eaten with high glycemic foods like bread and pasta. All in all, the study proved that quality protein is important for weight loss and should be eaten with low-glycemic carbohydrates like vegetables.
Eat a Protein-Rich Diet

By focusing on a diet that is rich in protein and low in starchy and sugary foods, you can finally change your body composition. The Trilogy Medical Centers for Integrative Medicine has had great success by helping their clients make small changes with their Lean to Wellness Program. Like their clients, you too can make small changes. Increasing your protein intake doesn’t need to be difficult. Incorporating one or two quality protein shakes or smoothies into your daily meal plan can help raise your protein level which in turn lowers your cravings for starchy carbs.[ii]
Quality Proteins

Lean beef, skinless chicken and turkey, fish, seafood, egg whites, cottage cheese, and Greek yogurt are all quality proteins you may incorporate in your daily meal plan. A quality protein powder can also be used, especially when you are on the go. Before you hit the road to go to work in the morning, spend a couple of minutes preparing a quick shake or smoothie. Then drink it on your way to work or the gym. The scientific community has proven that eating a protein-rich breakfast can reduce glycemic responses and weight.[iii]/[iv]

If you opt for a protein powder, be sure it is free of genetically modified organisms (GMOs) and other chemicals. Pea, beef, and whey proteins are great options. Like any diet, you may get bored eating the same thing each day. Therefore, having an assortment to choose from will keep you from getting bored. Plus, you’ll receive the benefit of several nutrition panels by having a variety. Best of all, they come in several flavors!
Summary

Weight loss can be established with a diet concentrated in quality proteins and low glycemic carbohydrates like breads, pastas, and sweets. Be sure to have protein at every meal and snack, and start your day with a protein shake or smoothie to control your appetite for the rest of the day.

---

[i] Smith, J., Hou, T. & Ludwig, D., et al. (2015, April 8). Changes in Intake of Protein Foods, Carbohydrate Amount and Quality, and Long-Term Weight Change: Results from 3 Prospective Cohorts. The American Journal of Clinical Nutrition. doi: 10.3945/ajcn.114.100867.

[ii] University of Missouri-Columbia. (2013, November 14). Protein-Rich Breakfast Helps Curb Appetite Throughout the Morning. Science Daily.

[iii] Wang, S., Yang, L. & Mu, Y. (2015). High-Protein Breakfast Promotes Weight Loss by Suppressing Subsequent Food Intake and Regulating Appetite Hormones in Obese Chinese Adolescents. Hormone Research in Paediatrics, 83(1), 19-25. doi: 10.1159/000362168.

[iv] Institute of Medicine of the National Academics (2005). Energy. National Academy of Sciences. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (114). Washington, DC: The National Academies Press.

How would you like to increase your energy or improve the way your body burns fat? Maybe you don’t need to lose weight and just want to boost your endurance training for a special event. Whether it’s to lose inches or win the gold, you have the opportunity to increase your performance with a very special natural supplement by nearly 11 percent. Green tea extract has proven to give you that oomph to help you achieve your goals.

According to the Journal of the International Society of Sports Nutrition, researchers have proven that green tea extract can improve exercise performance by increasing metabolic efficiency – the way your body burns fat.[i] While drinking green tea has benefits, you would need about six to seven cups of it per day to elicit the same effects of the extract. Needless to say, the capsulated decaffeinated green tea extract formula used in the study is a much more practical means.

Led by Justin Roberts, 14 recreationally active men were recruited by researchers for the new study. The average age of the men was 21 years. For the four weeks of the study, the men either received green tea extract or a placebo. During this time, the men cycled for one hour three times per week. However, the men cycled a longer distance during the last week of the study. In contrast to the placebo group, the green tea extract group showed a performance improvement after the final week. In fact, they had a 10.9 percent increase!

Additionally, the study resulted in increased fat oxidation which is the breakdown of body fat to be used for energy. It also showed decreased body fat with the green tea extract group. Fat oxidation rates increased by nearly 25 percent while body fat decreased by 1.63 percent.

Reap the Benefits of Green Tea

The 2015 study in the Journal of the International Society of Sports Nutrition adds an ever-growing body of science to support the benefits for improved endurance training. What makes green tea so special are its polyphenols. Polyphenols are potent antioxidants, anti-virals, anti-inflammatories, and anti-carcinogenics that provide protection against harmful substances taken into the body, as well as some diseases such as heart disease and cancer.[ii] Green tea contains between 30 to 40 percent of water-extractable polyphenols. Black tea pales in comparison at only 10 percent.
Journal of the International Society of Sports Nutrition research

Polyphenols found in green tea are divided into four primary groups. Within one of these groups is the most important active ingredient called Epigallocatechin Gallate or EGCg for short. Green tea’s EGCg promotes thermogenesis and fat oxidation. Thermogenesis is a process in which your body generates heat. By producing more heat, your body burns fat faster. In the new study, 571 milligrams of decaffeinated green tea extract was used on participants. This also provided a daily dose of 400 milligrams of EGCg.
Summary

According to researchers, the observed impact of decaffeinated green tea extract on endurance training performance supports green tea extract’s effectiveness. Therefore, you may want to try it if you’re looking to achieve better endurance results. With a healthy diet, it will work for you whether you’re an athlete or just someone wanting a little more oomph during exercise or other activities. You may even lose a little body fat if needed. Read more about green tea extract at Trilogy Medical Centers for Integrative Medicine.

---

[i] Roberts, J., Roberts, M. & Tarpey, M., et al. (2015). The Effect of a Decaffeinated Green Tea Extract Formula on Fat Oxidation, Body Composition and Exercise Performance. Journal of the International Society of Sports Nutrition 12(1). doi: 10.1186/s12970-014-0062-7.

[ii] Middleton, E., Kandaswami, C. & Theoharides, T. (2000, December 1). The Effects of Plant Flavonoids on Mammalian Cells: Implications for Inflammation, Heart Disease, and Cancer. Pharmacological Reviews, 52(4), 673-751.