Eat Protein To Stay Alert by Poliquin™ Having a drowsy day due to a poor night’s sleep? Eat protein rather than sugar. Research shows that it is protein, not carbs or sugar, that stimulates the brain cells responsible for keeping us alert and burning calories. Wakefulness, energy expenditure, and the desire to eat are all dependent on a network of transmitters called orexins/hypocretins that work in the brain. They respond to the macronutrients you consume and make you sleepy, hungry, or energized. For example, if you eat bread, cookies, or any high-carb food that contains glucose, the orexin network will be blocked, making you feel sleepy and slowing your body’s use of calories. In contrast, the amino acids in protein will stimulate the orexin network and make your brain work better, while increasing metabolism and energy use. In addition, amino acids stop glucose from blocking the orexin network, meaning that if you must eat carbs, particularly those that contain more sugars, you should eat protein with them for a better cognitive and metabolic response. Of interest, similar stimulating effects have been seen with a diet high in omega-3 fats. A study showed that rats fed a diet high in omega-3s but low in sugar had greater activation of the orexin network and better metabolism. Take away a commitment to reaching for meals of protein and smart fats when you feel sleepy and be sure to start the day with a high-protein breakfast. Meal suggestions include the following: salmon slices with lettuce and red peppers; eggs and vegetables cooked in coconut oil; protein “pancakes” made of whey; or the classic Meat and Nuts breakfast that we all love. References Kamani, M., Schoute, J., et al. Activation of Central Orexin/Hypocretin Neurons by Dietary Amino Acids. Neuron. 2011. 72, 616-629. Agrawal, R., Gomez, F. Metabolic Syndrome in the Brain: Deficiency in Omega-3 Fatty Acid Exacerbates Dysfunctions in Insulin Receptor Signaling and Cognition. 2012. Publish Ahead of Print. © 2013 Poliquin
Posted on: Mon, 14 Jul 2014 04:18:23 +0000
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