Anecdotal evidence suggested that eating protein could support people's efforts to manage a healthy weight by helping them control how much they ate, but there has been little study on the subject. A team of researchers from the University of Sydney enrolled 22 subjects into their study, including 16 women and six men who were all lean and healthy. The experiment had subjects eating three different diets: one that was 10 percent protein, then 15 or 25 percent. Each participant went through all three diets, spending four days on each one.

The results showed that people tended to eat more when they were assigned the diet with the lowest amount of protein compared to when their food was 15 percent protein by content. However, when comparing eating behavior between the two highest assigned diets, there was little change in food intake, as published Oct. 12 in PLoS ONE.

"The results show that humans have a particularly strong appetite for protein, and when the proportion of protein in the diet is low this appetite can drive excess energy intake," said author Alison Gosby."

The study's results showed that the protein p40 was effective in treating colitis, a condition marked by inflammation in the colon. The researchers explained that the molecule promotes intestinal epithelial cell growth and function, and also helps reduce inflammatory responses that sometimes kill healthy cells.

They said that that process is important because some species of gut bacteria aid in the digestion of certain substances, produce vitamins and promote a healthy intestinal microbial balance. When this system goes awry, it may result in chronic issues with colon health.

The study's findings indicated that oral administration of p40 thwarted intestinal injury and acute colitis in three different mouse models of intestinal inflammation.

Although these benefits have not been tested on humans, these findings may support evidence that probiotics can promote good colon and digestive health.

However, she claims that there are many common misconceptions about the amount of protein that is required for an active body. Carbohydrates are much more important for those looking to replenish energy that is spent during vigorous physical activity.

Randall suggests that to find out how much protein is necessary, people should multiply their body weight by 0.4. Using this formula, a person weighing 150 pounds would require 60 grams of protein every day.

Foods that are high in protein can usually be enough of a supplement for most people. These include chicken, fish, lean meats, soy, tofu and even whole grains and vegetables.

Experts claim that those who are looking to increase their intake of carbohydrates should consume foods such as spaghetti, whole wheat bread, oatmeal, grapes, apples and strawberries. The complex carbohydrates that are found in buckwheat, pasta, bagels, corn, peas and yams can be effective for recovering energy spent during a workout.

Researchers analyzed the daily protein intake of 946 seniors for the results, which are published in the journal Osteoporosis International.

They found that individuals who were in the lowest 25 percent of dietary protein intake had approximately 50 percent more hip fractures than those who consumed greater amounts of dietary protein. Those who suffered hip fractures consumed less than the 46 grams of dietary protein per day recommended for adults.

The study’s lead author Marian Hannan, D.Sc., recommends that older women consume at least 46 grams of protein per day, and that older men consume at least 56 grams of protein daily.

This can come from both animal sources such as meat, poultry, fish, eggs, milk, cheese and yogurt, as well as plant-based protein sources such as legumes, grains, nuts, seeds and vegetables.

In addition, regular exercise can help build stronger muscles and improve balance to minimize the risk of falling.

More than 95 percent of hip fractures in people over the age of 65 are caused by falls and can lead to severe health problems, including decreased quality of life and premature death.

Researchers had a group of 21 men eat two different test breakfasts with identical calories on different days. One was a high-protein meal that consisted of three scrambled eggs and whole wheat toast, the other was carbohydrate-based and consisted of a bagel with cream cheese and yogurt.

They found that when the men ate eggs for breakfast they ate less at lunch and throughout the following 24 hours. In addition, they found when men ate a bagel for breakfast, blood tests showed that ghrelin, the hormone that stimulates hunger when elevated, was significantly higher.

"There is a growing body of evidence that supports the importance of high-quality protein in the diet for overall health and in particular the importance of protein at the breakfast meal," said study author Dr. Maria Luz Fernandez. "We examined two typical American breakfasts, and the participants’ self-reported appetite ratings reveal that a protein-rich breakfast helps keep hunger at bay.

Registered dietician Helenbeth Reynolds added that eating the entire egg is important. "For only 70 calories, eggs are a compact, nutrient-rich source of high-quality protein, and nearly half of an egg’s protein, along with many other nutrients, is found in the yolk, so I always encourage eating the whole egg."

A researcher at Kansas State University (KSU) says that athletes in sports like mixed martial arts, wrestling and boxing should consider eating a high-protein diet rather than unhealthy extremes like starvation diets and sauna suits in order to get their weight down for competition.

KSU human nutrition doctoral student Jen Case studied active Fort Riley soldiers and Air Force cadets who were training in combatives, a sport that combines submission wrestling with elements of kickboxing and mixed martial arts.

Case prescribed them a high-protein diet suited to their desired weight class and told them to eat often.

In addition to weight management, Case says the athletes who ate diets high in protein showed improved performance on tests of running and explosive leg power. She also found that the diet didn’t negatively affect performance as did other weight loss measures like starvation diets. Moreover, eating more protein helped the athletes increase lean mass rather than losing it.

She also says that her research may be helpful for people who are already active and healthy but want to lose weight.

The study consisted of 42 athletes from different sports including biathlon, cycling, long-distance running, swimming, judo, skating and volleyball. Participants kept a food journal for three days and were asked about their use of supplements.

Nine out of 10 reported that they regularly take supplements including energy drinks, multi-vitamins, minerals and powdered protein supplements. However, researcher Martin Frechette said their knowledge of supplements was weak, especially when it came to protein.

"Only one out of four consumers could associate a valid reason, backed by scientific literature, for taking the product," he said.

Despite the widespread use of protein supplements, 70 percent of athletes in the study didn’t feel their performance would suffer if they stopped such consumption.

"No less than 81 percent of athletes taking supplements already had sufficient protein from their diet," Frechette added.

Experts say that athletes’ nutrition plans should be individualized to meet the needs of training and competition. And while protein is important for muscle function, carbohydrates remain the primary fuel for intense muscular efforts.

Researchers at the Institute for Healthy Ageing at University College London looked at the effects of different diets on female fruit flies.
The flies were fed a steady diet of yeast, sugar and water with varying amounts of other nutrients like vitamins, lipids and amino acids.

The study’s results, published in the journal Nature, found that varying amounts of amino acids – which form the basis of proteins – were linked to both increased lifespan and fertility. Altering other nutrients did not affect either significantly, according to researchers.

They say their findings prove that it is possible to extend a person’s lifespan by balancing protein intake without cutting overall calories. "It’s not as simple as saying ‘eat less nuts’ or ‘eat more nuts’ to live longer – it’s about getting the protein balance right, a factor that might be particularly important for high protein diets, such as the Atkins diet or body builders’ protein supplements," said study author Dr Matthew Piper.

Protein is available in nutritional supplement form as well as in foods like meats, soy and dairy products. However, researchers involved in the study say the amino acid methionine is the most advantageous when selecting protein sources. Foods high in methionine include sesame seeds, Brazil nuts, wheat germ, fish and meats.

New research has emerged from the UK suggesting vegetarians had a lower overall cancer rate when compared to meat eaters, Medical News Today reports.

Tim Key, lead author of the study, told the news provider few studies examined cancer rates among vegetarians.

A total of 63,550 men and women, aged 20 to 89, participated in the study throughout the UK during the 1990s. The researchers got the cancer incident figures from the European Prospective Investigation into Cancer and Nutrition-Oxford.

When compared to meat eaters, and adjusting for age, sex and smoking status, the study found vegetarians had an 11 percent lower incidence rate of all cancers, according to the article.

Key told the BBC the findings were interesting and suggested there "might be some reduction in cancers in vegetarians and fish-eaters and we need to look carefully at that."

People currently on a vegetarian diet may want to increase their protein intake through soy products or nutritional supplements to maintain optimal health. Also, those who are interested in losing weight may want to look into diets high in protein.

New research her emerged suggesting a diet that is moderately high in protein may assist people with numerous general health goals such as losing weight and reducing the risk of diabetes.

Donald Layman, a University of Illinois professor emeritus of nutrition, studied the weight-loss efforts of 130 participants to learn more about long-term effects.

Half the group followed a moderate-protein diet consisting of 40 percent carbohydrates, 30 percent protein and 30 percent fat. The other adhered to a diet based on the USDA’s food-guide pyramid of 55 percent carbohydrates, 15 percent protein and 15 percent fat.

After four months, the protein group lost 22 percent more body fat than the food-pyramid group. At 12 months, the percentage increased to 38.

Layman also stated the moderate-protein diet was easier for participants to adhere to, which he said was important to gain the full effects of the diet.

"Subjects on the moderate-protein diet reported that they weren’t as interested in snacks or desserts, and they didn’t have food cravings. When you eat protein, you feel full longer," Layman said.