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How does protein powder impact satiety and hunger levels?

Protein is known to have a satiating effect and has been shown to help regulate hunger levels. This can lead to reduced overall calorie intake and potentially contribute to weight loss over time.

Studies have shown that consuming protein before or with a meal can increase feelings of fullness and reduce subsequent calorie intake. Additionally, high protein diets have been associated with decreased levels of the hunger hormone ghrelin and increased levels of the hormone peptide YY, both of which are involved in regulating appetite.

Different protein powder sources, such as whey, casein, plant-based, and others, have been shown to have varying impacts on satiety and hunger levels. For example, whey protein has been shown to have a particularly potent effect on reducing hunger and increasing feelings of fullness.

It is important to note that individual responses to protein powder may vary and more research is needed to fully understand its impact on satiety and hunger levels. Additionally, the type and timing of meals, as well as other lifestyle factors, can also impact satiety and hunger levels.


  • Westerterp-Plantenga, M. S., Nieuwenhuizen, A., Tomé, D., Soenen, S., & Westerterp, K. R. (2009). Dietary protein, weight loss, and weight maintenance. Annual review of nutrition, 29, 21-41.
  • Hoertel, H. A., Johnson, R. K., & Alkerwi, A. (2016). Dairy intake and obesity, metabolic syndrome and type 2 diabetes: a review of the evidence. The American journal of clinical nutrition, 103(3), 710-727.
  • Soenen, S., & Westerterp-Plantenga, M. S. (2013). Protein intake and energy balance. The American journal of clinical nutrition, 97(5), 1525-1532.
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