Is protein more satiating than carbohydrates or fat?

“A review of 38 studies concluded protein is more satiating than carbs and fats in the 10-20% of energy intake range but not above that, indicating the average satiety sweet spot is a protein intake of 20% of energy intake, corresponding to about 1.2 g/kg/d for non-strength training individuals. The effect was far stronger for self-reported satiety than actual eating behavior: ad libitum energy intake didn’t reliably decrease even at lower protein intakes. The optimum protein intake for satiety was closely in line with the optimal protein intake for body recomposition and health (1.2 – 1.6 g/kg/d).”

Menno Henselmans

Haha, that fascinating article pretty much sums my protein percentage up!

I have no medical conditions.

Please see a dietitian if you require advice on eating to assist management of illness.

I’ve been logging everything in My Fitness Pal over 4 years, (lost 35 kg and have maintained 3 years) and never really pay any attention to trying to achieve any particular macronutrient percentage.

My macros have consistently been an average of 20% protein, 30% fat, 50% carbs the whole time. This seems to coincide with the general recommendation from most national health departments.

I love how I was about to say through most of Henselman’s article, but what about fibre? Yep, at the end, he says how fruit and veg are good at filling you up.

You can use them to bulk up your plate and stomach with volume for very few calories.

And I find now that a 300 kilojoule piece of fruit is satiating and lets me stop eating whereas an 800 kilojoule biscuit/cookie makes me want another.

Sometimes, of course, I’m happy to use my calorie limit on a couple of biscuits. That’s a form of satiation too.

Other days, too, I’ll have a 400 kilojoule choc protein bar if I can feel I need it.

I learned a good word last week:

Interoception

“Research has begun to explore how our [lack of] awareness and perception of our body signals (known as interoception) contribute to disordered eating. Interoception includes perceiving various internal sensations from the body. It means noticing things like how quickly your heart is beating, how heavily you are breathing, how hot or cold you are, and whether you are feeling hungry or full.”

Melissa Barker and Rebecca Brewer

It’s risky just following the “intuitive eating” idea if you’re trying to watch your weight – but I’ve found it helps if you have some understanding of yourself and the caloric content of food you can choose to eat.

Noosa National Park running walking trail view palm tree beach

Euphoric scenic run in Noosa Queensland on day 377 alcohol-free

Set out for my run at 5:10 am and it was 24C / 75F in the pre-dawn half-light. I was running gently to take in the scenery and so I didn’t trash myself in the “Feels like 31C” (89F) heat and 88% humidity which had made me quite unwell running 13 km quite hard 4 days earlier.

Four years ago when we were in Noosa, I was 35 kg overweight and barely walking a few thousand steps a day. But that was also when I was slowly trying to increase my activity.

A year ago I had aimed to run 4 km to Noosa then explore the National Park headland trail. But both times I ran there, only I got about 1 km into the park before having The Fear that if I didn’t start running back I’d need a toilet before I had found one.

This run was a victory venturing into the unknown (where there were loads of other people)!

I’d found a map showing toilets a few hundred metres past where I’d got before. I also brought my Camelbak containing chilled water, and was much more Zenned-out and calm, and able to enjoy every moment.

When I stopped drinking about a year ago, I started to lose my anxiety. That, and no fear of a toilet emergency were some of the reasons I enjoyed this.

On top of all this, the scenery was incredible, and I started to feel quite euphoric!

I paused a lot to take photos, and I’m happy with these ones.

Sunrise Noosa Parade bridge Weyba Creek running Queensland AustraliaNoosa Queensland Australia tropical plantsSunrise Noosa Parade bridge Sofitel Hastings Street running Queensland AustraliaNoosa Heads beach Queensland Australia running surfingBoardwalk Noosa National Park running walking trail view Queensland Australia trees beach oceanBoiling Pot Noosa National Park running walking trail view Queensland Australia trees beach oceanNoosa National Park running walking trail view Queensland Australia trees beach ocean tropical plantsNoosa National Park running walking trail view palm tree beachBeautiful Trail Noosa National Park running walking trail view Queensland Australia trees beach ocean sunriseNoosa National Park running walking trail view Queensland Australia trees beach oceanNoosa National Park running walking trail view Queensland Australia trees beach oceanDolphin Point Sunrise Noosa National Park running walking trail view Queensland Australia trees beach oceanNoosa National Park walking trail view running

I’d made a connection in the morning that each fairly typical glass of wine I used to drink had the same number of calories as two slices of bread.

Three glasses of wine a day (or a beer and two wines) plus the usual meals and snacks and no purposeful exercise for 5 years meant the weight steadily crept up and up, till I discovered how to count calories easily for free and started to move more.

Last year’s holiday began during my first month without drinking and I had been so proud to stick to not drinking during it, and happily surprised I found it so enjoyable.

This year, the distances walked and run seemed much shorter and I felt very light-hearted.

How do you remember your Personal Bests stats?

I got frustrated with not being able to remember my Personal Bests in running, and having to look them up on Strava and/or the race website each time.

Instead of writing them down then inevitably losing the list, I decided to make a display.

I found photos from them, and cropped them all the same dimensions.

Then I added the stats, then printed them.

I half-thought I’d pin them to a pinboard, but that wasn’t very original.

I hadn’t decided how to display them until an idea hit me to peg them to a banner.

I found a nice white banner to match my room, and this is the result.

Melbourne Marathon 2018

My first marathon (Aug 2017) and my 50 km run (June 2018) both went without a hitch. Melbourne Marathon Sunday 14 October 2018 was a bit more humbling.

The bad:

  1. At 25 km, it was hot and my throat felt like it was closing, and I had trouble getting enough oxygen. I had chest pains for a minute, with a heartrate spike of 195. I had to do walk/run/walk/run to finish the marathon, and couldn’t talk without the throat constriction happening.
  2. I had to walk in an event and I’ve always prided myself on never needing to walk.
  3. I wanted to prove in an official, big marathon, I was better than average, but I finished 1552 of 1826 women. 114 of 145 in my Age Group.

 

The good:

  1. Digestion was fine beforehand, and then only needed the loo at 20 km.
  2. Fuelling and hydration were great. Also tipped water on my head every 3 km drinks station.
  3. I knew when to walk when necessary.
  4. I took a nice photo of my club friends, Caroline and Carolyn.IMG_8084
  5. I got to run the F1 Albert Park circuit and take a selfie in pit straight.
  6. A man with a below-knee prosthesis passed me after that and I thought it was so cool l quickly took a picture.IMG_8068
  7. I had an awesome weekend away in the city on my own with only a couple of anxiety pains, when a few years ago I’d never dreamed I’d do anything like this.
  8. I was a 29-year smoker and 35 kg overweight 4.5 years ago, and have come a long way.
  9. Met up with lots of running friends I’ve made since starting running & parkrun 3 years ago.
  10. Ambrosia-like handful of jelly beans from a spectator at 26 km that kept me amused for 4 km.
  11. There were all ages, genders, and sizes around me near the back of the pack.
  12. 13% didn’t finish at all! I feel sorry for them, but that makes me feel luckier.
  13. Talked with a Spartan at 36 km (he’d run MelbMara 10 times) and he was saying we were doing well in the heat.
  14. At 32 km, a spectator offered me Minties. The motto is “At moments like these, you need Minties”. Of course I said yes. And I enjoyed that Mintie till I finished it just before the end.
  15. I didn’t need First Aid!
  16. I f*&%ing finished my third marathon!

 

IMG_0578

The doctor I saw about my marathon “episode” said she didn’t think it was exercise-induced asthma / bronchioconstriction. Probably just one of those things in marathons when you push your body to its limits. Long run, high heart rate spike, needing lots of oxygen, hot conditions, no shade. She said to just see if it happens again on a 30ish km run in the cool, and if so, she’d refer me to a sports clinic.

But a once-off like this sounded like my body’s fairly normal reaction to tough conditions at the time. If it was asthma, I wouldn’t have breathed easier after walking a minute or two.

 

I learned a lot this time. Looking forward to doing a Winter marathon next time!

 

The final words go to mention that through all of this, I knew I was kicking off a 24 hour relay “Run For Dennis (aka KeepRunningFatboy)” with My Fitness Pal friends and needed to run for about 5 hours to fill my slot. Dennis Ley ran over 25 marathons in his inspiring life that was cut short in August.

 

I had to keep running.

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Reasons to run

If you make comparisons, you might feel inadequate for being slower than another runner or you feel empty with no goals if you’re ahead.

If you find and know your own internal reasons why you run, others can’t stop you from enjoying running.

My reasons may or may not intersect with yours.

  • It all started with going faster than a walk.
  • To find beauty in nature.
  • To find beauty in strength.
  • Art. Taking photos, writing and talking about insights from running.
  • parkrun. Where do I begin?
  • Big-ass goals. Striving for achievements, and mini-goals and daily achievements along the way.
  • Curiosity, learning, data, statistics, science.
  • Friends. I’ve made more real friends in 3 years of running than I have in a lifetime.
  • Endorphins, and the runner’s high.
  • Weight management and earning more calories for yummy food.
  • Health. Blah, blah, blah, yes, it’s almost a cliché that running’s so good for you, but deep down I ecstatically love those annual “clear health” check-ups that ease many fears.
  • Aspirations towards Sisu. In Finland, Sisu is a unique trait that means consistency and resolute determination. It’s an epic quality of stamina and perseverance, of courage in the face of extreme hardship.
  • Zenmode.

Know your reasons and know they’re yours and you can run happy.