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episode #303

Got Protein? Get ready to rev up your metabolism!

November 13, 2023 in Podcast


This week I discuss a study which looks into how different doses of protein could affect your metabolic rate!

This is referred to as TEF or the thermic effect of food which refers to the increase in metabolic rate as a direct result of digesting, absorbing, and assimilating the consumed nutrients. In simpler terms, it's the energy expenditure your body experiences while breaking down food. This process plays a crucial role in maintaining your body's metabolism and can impact weight management.

In this study, overweight males and females were given 30g and 50g of whey protein and then had their metabolic rates measured over a period of time.

The Conclusion: The thermic effect of eating 50g of whey protein was significantly higher (34%) as compared to 30g of whey protein. So protein oxidation may be an important driver of thermogenesis at doses higher than 30 g. These results have concrete implications when choosing a dose of protein to optimize its thermogenic effect!

Episode Resources:

PMID: 30269898

Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show. All, right Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I hope you had a great weekend. I was traveling a bit with some friends, went to Vegas, haven't been there in like seven years.

Brian (42s):

And yeah, it was, it was fun. Nice to visit for a couple days and then leave. So now I'm back and hopefully maybe had some time to listen to my recent interview with Dr. Mike Van Thien. He's a holistic physician, a biohacking expert, and the bestselling author of a few different books. And most recently he published a book called The IZOD Method, unleashing Your Superpower. and we touched on the book, we touched on his power routines, how to mitigate the effects of EMF, getting in the zone, gaining focus with nootropics and much, much more. So if you haven't already, I definitely recommend it's a high energy interview with Dr.

Brian (1m 25s):

Mike Van Thilan. That's episode 3 0 2. So on today's micro podcast, hopefully you listen to the last micro podcast on developing a sleep routine. But today we're gonna touch on an oldie but goodie topic that we've talked about before, and that's the thermic effect of food. I think it's important to understand this because it's sort of one of those easy hacks that if you just follow can help with potentially help with weight management and your metabolic rate, the thermic effect of food, essentially what it is, is it refers to the increase in metabolic rate as a direct result of digesting, assimilating, absorbing con the consume nutrients that you've taken in.

Brian (2m 11s):

So In, simpler terms, it's the energy expenditure, your body experiences when breaking down food, which is pretty cool if you can, if you can eat certain foods that'll help increase your metabolic rate. Why not? Right? This process could play a, a crucial role in, in weight management and your body's metabolism, but there's several factors involved. One is the totally the total calorie content of each meal. The next is the macronutrient composition, which is normally where you hear the thermic effect, right? You got Fat, carbs and Protein, and also the individual's age, gender and body weight can play a role as well. So among the, the, the macronutrients protein has the highest stomach effect of food, which we've touched on in the past, meaning that the body spends more energy when digesting Proteins than it does with fats and carbs.

Brian (3m 5s):

I believe Carbs come in second place. And then fats are last. I'm gonna touch on a study that is gonna emphasize this and also show that consuming a higher proportion of protein in your diet can help boost your metabolic rate, which could facilitate in weight loss. It's not the end all, but we always talk about prioritizing protein, and this is just sort of gonna emphasize this, this study that I'm gonna show you is gonna emphasize it. Let me just share it with you really quick. And, what this study did is actually looked at the dose, the doses. I'm gonna share my screen. If you're watching on YouTube, I'll put a link in the show notes if you wanna read a little bit more.

Brian (3m 45s):

This is just the abstract But. it pretty much looked at the, the, the title is called The Effects of Protein Quantity and type of on diet induced thermogenesis in overweight Adults. And essentially what it's comparing is a 30 gram whey, Protein 30 gram, and versus a 50 gram whey Protein and 50 gram Cain protein and h and how it's effect on your energy expenditure. I will stop sharing so you can, there we go. And so this was a cool study because it showed that if you 30 verse 50 grams of protein, well does it, if you consume that higher protein amount, will it increase thermogenesis and The Conclusion was, yes, they used blood breath and urine samples were collected and it showed that The thermic effect of eating 50 grams of whey Protein was significantly higher, 34% compared to 30 grams of whey Protein.

Brian (4m 52s):

So I I, you know, this is something just to keep in mind that you know, if you're a hundred And, you know, if you're a 200 pound male, and let's just say you wanna aim for 0.8 grams per body weight, okay? To, you know, so let's just say you're 200. Let's say you want to aim for 175 grams of protein a day. Well, perhaps, you know, and you're, and you're only having two meals a day, you know, it's obviously gonna be fairly difficult to get that in with two meals a day. And this is something that I ran into. So you might want to spread out that dosage, but also ultimately understand that the higher protein amount is gonna actually might help increase your metabolic rate.

Brian (5m 37s):

And this is what it's showing, 30 verse 50. So I don't think this study is like the end all. I just think it's showing the implications when choosing sort of a dose of protein to optimize its thermogenic effect. Now there's also something called muscle protein synthesis, and it's, this study did not look into that. Typically for muscle protein synthesis, you'll hear you should average about 20 to 40 grams to get the max out of it. So again, take it for what it is. This is just showing that, you know, when you're consuming a, let's say, let's say you're designing a balanced diet and you wanna like get the most out of it by understanding, you know, how, you know, these different macronutrients are being, can affect the thermic effect of food is important.

Brian (6m 25s):

But this study's also looking into the dose dependent. So anyways, something just to think of when you're put, when you're consuming your meals throughout the day, prioritize protein. And if you're going with higher protein, it's definitely gonna help with your thermogenesis, And. you know, this could play a role in not only satiety, but also increasing your metabolic rate. So that's what I wanted to touch on today. If you have any questions or you know, you're, you're, you're not sure how to design a, a balanced diet, let me know My email's Brian at Brian Gryn dot com and I'll answer any of your questions.

Brian (7m 8s):

Also, feel free to leave a review if you're loving these, this podcast. I look forward to talking with you on Friday. Another great interview. Thanks so much for listening. Have a great day. Thanks for listening to the Get Lean Eat Clean Podcast. I understand there are millions of other Podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.

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