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Iron Culture

Nov 28, 2022

While technically correct, saying “protein is the most satiating macro” misses the point. We don’t actually eat macros, we eat foods that have a macronutrient profile, and two diets identical in their macronutrient profile may differ in their effects on hunger and satiety. In prior episodes, we’ve discussed protein in depth, but this is the first time we’ve had an in-depth discussion on how protein influences satiety. Further, we address misconceptions about fat gain on high-protein diets and the impact of high-protein diets on energy expenditure. Ultimately you’ll learn that when considering satiety, macros, foods, meals, and diets all need to be considered in context for an accurate picture. 

00:00 Intro and reviewing reviews: social media fitness edition

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Cyber Monday Sales 

The Muscle and Strength Pyramids

MASS Research Review

Elemental Formulations Prime Pre-workout 

13:50 Eric’s recap of WNBF Worlds and the typical age of high-level competitors

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Solberg 2019 Peak Age and Performance Progression in World-Class Weightlifting and Powerlifting Athletes

26:40 Is protein the most satiating macronutrient? Human hunger and eating behaviours

Iron Culture Ep. 47- Everything You Wanted To Know About Protein (Timing, Amount, Frequency)

Antonio Protein Trials

Ben-Harchache 2021 The Impact of Protein Supplementation on Appetite and Energy Intake in Healthy Older Adults: A Systematic Review with Meta-Analysis

Santesso 2012 Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis

Helms 2015 High-protein, low-fat, short-term diet results in less stress and fatigue than moderate-protein moderate-fat diet during weight loss in male weightlifters: a pilot study

42:50 Our current interpretation of the research 

Roberts 2018 Satiating Effect of High Protein Diets on Resistance-Trained Subjects in Energy Deficit