For a long time it was thought to be reserved only for athletes, yet this nutrient has no equal against cravings.
A little hungry at 11 a.m., an irrepressible craving for sugar at 4 p.m.… Cravings are not uncommon during the day. To counter them, we often opt for a cereal bar or fruit in a hurry. However, the real solution lies in a macronutrient that we too often wrongly associate with weight rooms and powder shakers.
This secret to satiety is neither a miracle pill nor a detox food. It’s just protein. Far from being reserved for athletes looking for big arms, they are the best anti-snacking shield for everyone. “Protein is the most satiating macronutrient, particularly because digestion is slower.“, explains Laura Martinez, sports dietitian. By slowing down digestion, proteins allow a more diffuse release of energy. But their benefits do not stop there. They obviously act on the development of muscle mass, but not only that: they also play a role in immunity and the synthesis of certain other nutrients. Don’t panic, however: it is not because you eat proteins that you will turn into a Schwarzenegger. You just have to adapt the quantities per meal to your needs. energy needs and sports practice.
To eat enough and avoid cravings, start in the morning. Proteins stabilize the system and help you last until lunch. Forget the purely sweet snack that causes a spike in blood sugar and a feeling of hunger. “You can start with a savory breakfast like wholemeal toast, with eggs or ham and a seasonal fruit.“, continues the professional. If you are more of a “sweet team” then buttered toast, cottage cheese, fruit and oilseeds are a good alternative. “Son paper, between proteins, fibers etc… There is less risk of having this famous reactive hypoglycemia in the morning.“
As for an afternoon snack, Laura Martinez recommends treating yourself to fresh cheese, or petit-suisses with honey and red fruits, for example. However, she wants to warn of a potential excess: “I don’t like the talk about “if you have a craving, only eat protein”, because getting too much protein means you’re potentially missing out on other nutrients. It’s a balance to have. You have to supplement it with something else!“Finally, Laura Martinez reminds us that it is important to hydrate well since the consumption of proteins leads to the accumulation of nitrogenous waste,”to properly evacuate them, especially from the kidneys, you need water.“Noted!
