What is Protein-pacing?
“Protein pacing,” Dr. Arciero defines, “is the scientifically proven combination of eating healthy, lean, protein foods at the right time of day to maximize health and performance.”
As a professor of health and exercise sciences and director of the Human Nutrition and Metabolism laboratory at Skidmore College, Dr. Arciero has been a key figure in research on protein pacing. He was also the lead researcher in a series of recent studies, including those that involved Isagenix products, investigating protein pacing for losing weight, cardiovascular health, and athletic performance. (See references below)
The science behind it:
By consuming protein throughout the day, you can maximize muscle maintenance during weight loss and muscle building when combined with exercise. Even more intriguing to those seeking fat loss, recent research suggests that protein pacing could increase your basal metabolic rate and improves body composition regardless of dieting.
Science translation: You can build muscle and burn fat without severely restricting calories.
“When subjects ate a diet higher in protein, specifically from whey protein, and paced their protein intake, they lost more body weight, more body fat, more abdominal fat, and they maintained their lean body mass. Importantly, these beneficial improvements were achieved even though total calories consumed were identical to a normal eating pattern,” Dr. Arciero explained.
Protein intake alone can stimulate a greater thermogenic response (increasing metabolism) compared to carbohydrate and fat, meaning it requires more energy to process. Protein can also increase satiation (sensation of fullness)
So how do you “Protein-pace?”
Introducing the simple six meal plan !
Eat every 2-4 hours be sure there is protein with every meal and/or snack!
Start with 20-24 g Protein per meal and 10-15 g of Protein per snack. (Macro-nutrient number goals will vary depending on several factors age, gender, activity level and specific goals-some may need more.)
Here is a photo of a traditional Isagenix 30 day system. We weave in IsaLean Shakes and meal replacement bars for one meal and one snack each day. This provides a minimum of 48 g of Protein from just the shakes, helping obtain your macro-nutrient goals for the day. We balance out the other meals and snacks to fit a 40% carb, 30% pro, 30% fat balance.
Another quick grab and go Protein Option:
Egg White Scramble Muffins
2 Cup egg whites
1 Cup Diced vegetables
1 clove garlic (optional)
2 T of Braggs 24 herb seasonings
1 T coconut/avocado oil
Salt and pepper to taste
- Preheat oven to 350 degrees F. Spray muffin cups with cooking spray.
- Heat cooking oil in a skillet over medium heat; cook and stir veggies until slightly soft. Remove from heat and cool. If using squeeze spinach to remove excess moisture.
- Whisk egg whites and spices together- mix well. Add veggies. Pour egg mixture into the muffin cups almost to the top. Place the muffin tin on a rimmed baking sheet and pour water halfway up the sides of the muffin tin to create a water bath.
- Bake in the preheated oven until muffins are set in the middle, 20 to 25 minutes.
Protein rich SNACKS
Toasted Pumpkin Seeds
2/3 cup pumpkin seeds, rinsed and coated with 1 tsp curry powder and a pinch of salt, roasted at 300 degrees for 20 minutes: 8 grams protein
The only thing more fun than how much protein you can get from a serving of edamame is getting to eat these little beans out of their bright green pods. Buy them fresh and steam, or use the pre-cooked frozen variety and briefly microwave to defrost before chowing down.
1 cup edamame pods sprinkled with sea salt: 15 grams protein
Try this unconventional way to enjoy the gluten-free superfood: lightly sweetened, and toasted to crunchy perfection. Pack it in a container on top of yogurt, or like we tend to do with our favorite granola, eat it by the handful!
1/3 cup quinoa mixed with ½ tbsp ground flax, 1 tbsp shredded coconut, and 1 tbsp maple syrup, toasted at 425 degrees for 10 minutes: 9.4 grams protein
Cheesy Kale chips 2 cups kale leaves coated with 1 tbsp olive oil and 2 tbsp nutritional yeast, baked at 325 degrees for 15 minutes: 9 grams protein
3/4 cup chickpeas roasted for 20 to 30 minutes with 1 tablespoon each olive oil, salt, and cayenne pepper: 9 grams protein