In order to achieve your body composition goals we know that total energy intake is king. However, whether your chronic energy intake has you in a surplus, deficit, or at maintenance, this is going to influence your appetite hormones and level of desire to eat. Further to this, we know that protein is considered the most satiating macronutrient in comparison to carbohydrates and fats. Therefore, it’s worthwhile being strategic with your dietary selection of protein sources depending on your total energy intake and appetite levels. Doing so will not only assist you in meeting your daily protein requirements, but also finding a balance between feeling satiated yet not overly stuffed!
For example, if you are in an energy surplus and have high energy requirements, then strategically consuming a portion of your daily protein from the “low volume” food options in this infographic may be helpful! For example, choosing a whey protein shake over casein custard, or chicken breast over egg white omelettes. This will allow you to consistently achieve your protein requirements (which is the primary goal) while simultaneously obtaining nutritional variety and not feeling so satiated you can’t finish entire meals.
On the other hand, if you are in an energy deficit and appetite is relatively high, then strategically consuming the majority of your protein from the “high volume” food options in this infographic may be helpful! For example, choosing low-fat yogurt over skim milk, or prawns over turkey mince. These examples generally have higher hydration and air capacity, which can equate to larger serving sizes per gram of protein, thus contributing to increased satiation.
Also, take note that these are simply just examples of foods you can eat to match protein and food intake to meet your satiation cues and daily requirements. There is no right and wrong, and OF COURSE it’s perfectly fine to enjoy any nutritious source of protein regardless of your energy intake, appetite levels, and the phase you’re in!
Total energy intake is king, however being strategic and choosing foods sources that make you feel your best long-term is arguably the heir to the throne.