Protein’s status as a powerhouse nutrient has continued to rise in recent years. Known for promoting lean muscle development, protein also offers a multitude of other benefits, including increased satiety, retention of muscle mass, and support for bone health.
Typically, Americans consume the majority of their protein in a single meal at dinner. Because the body can only use so much protein at a time, most of this protein is wasted. To get the most out of your protein intake, some experts recommend teens and adults consume 20-30 grams per meal to fully stimulate muscle protein synthesis and enhance satiety. Studies show that including a high-protein food at breakfast helps people feel fuller longer and decreases mid-morning food cravings.
“Calorie for calorie, protein is more effective in satisfying hunger compared to carbohydrates or fat,” according to Allison Haring, a registered dietitian at the United Dairy Industry of Michigan. “Foods rich in protein, like cheese, yogurt, peanut butter and some nuts, help you feel full faster and longer, which can be beneficial for appetite control and reducing calorie intake.”
Dairy protein specifically has been demonstrated to be beneficial in weight management, body composition and satiety.