By Marcia Greenblum, MS, RD
November 21st, 2011
The common wisdom at Thanksgiving is that the amino acid tryptophan, found in turkey, is responsible for the sleepy feeling one gets after the big meal. Well, new research completed at the University of Cambridge focused on the post prandial effects of different macronutrients has found it may be the carbohydrates, rather than the proteins in meals, that make us more lethargic and less efficient calorie burners. The research, published in the scientific journal Neuron, has implications for understanding obesity and sleep disorders.
Wakefulness and energy expenditure rely on “orexin cells”, which secrete a stimulant called orexin hypocretin in the brain. Reduced activity in these unique cells results in narcolepsy and has been linked to weight gain. By highlighting these cells with genetically targeted fluorescence in mouse brains, and then introducing different nutrients such as amino acid mixtures similar to egg whites, while tracking orexin cell impulses, the researchers found amino acids stimulate orexin cells. Previous work by the group found that glucose blocks orexin cells (which was cited as a reason for after-meal sleepiness), and so the researchers also looked at interactions between sugar and protein. They found that amino acids stop glucose from blocking orexin cells (in other words, protein negated the effects of sugar on the cells).
So, the implications of this research are, if you’re trying to stay focused on the road after the big meal, cut down on the potatoes, dressing and pie and go for the turkey, ham and oysters at Thanksgiving dinner. In addition, this research suggests you consider replacing the donut, sugary cereal and sweet roll at your daily breakfast meal before work or school and eat more of the protein foods like eggs, ham, milk and cheese to be the most efficient and focused throughout the day.
Tags: amino acids, eggs, protein
By Marcia Greenblum, MS, RD
August 19th, 2011
Last week I had the opportunity to exhibit for the Egg Nutrition Center at the IDEA World of Fitness conference. This is the first foray the Egg Nutrition Center has made into communicating with the fitness and personal trainer profession. We recognize that with increased awareness of the importance of exercise for improved health, weight control and strength in aging, the personal trainer community has often been asked to be a resource about good nutrition. We learned earlier this year from a focus group that we conducted with personal trainers, that the personal trainer scope of practice does not include nutrition counseling although they share a strong interest in nutrition as it relates to health and body composition. However, since the exercise and fitness profession is seen by many as a good role model of healthy living, we felt it was important to reach out to this professional group with accurate information about eggs and overall nutrition.
Our observations from our focus group with personal trainers were reinforced at the IDEA World of Fitness Conference exhibit when many attendees stopped by showing interest in learning more about eggs and the many nutritional benefits of egg intake. The people I met were genuinely enthusiastic about eating eggs and were pleased to learn that including an egg yolk in their multiple egg white meal would offer so many vitamin and mineral benefits. We talked about the additional benefits of satiety to keep from hunger during long practices and the role of amino acid leucine that signals muscle synthesis making eggs a good protein source after exercise. Many attendees also wanted to know more about the benefits of additional nutrients in specialty eggs such as enhanced content of lutein, omega-3 fatty acids and choline. I was pleased that most people who came to our booth had a basic knowledge about the eye health benefits of lutein, the infant brain development benefits of choline as well as the cardiovascular benefits of omega-3 fatty acids but wanted to know more because they were already convinced that eggs were an inexpensive source of high quality protein.
In fact, this group of exercise enthusiasts serves as a wonderful example of how eating eggs, while maintaining a healthy body weight and exercising regularly, can reduce the risk of most chronic disease.
Tags: amino acids, eggs, IDEA, lutein, omega-3
