Research Rundown: Spotlight on Protein

Alright everyone, get excited…! It’s research time. 

Let’s jump right in…With Beer. 

Yeah, I said it… Beer.  After all, it’s spring, which means it’s almost summer and nothing screams summer like a warm night with friends, beer and tasty barbecue (click for recipe as pictured above).  Am I right? Well, unless you invite Debbie Downer to bring up the fact that those lovely grill marks on the meat might increase our risk for cancer. True, over recent years more and more studies have shown that meat cooked at high temperatures may in fact increase the risk of colon cancer, among other types of cancers. Such studies attribute the risk of cancer to the compounds Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) found in meat when cooked over open flames, and/ or at high temperatures (as when grilling). Good news is, according to a new study by The American Chemical Society, marinating meat in beer (especially dark beer) prior to grilling, helped to reduce the amount of PAHs by half compared to non-marinated meats after cooking! The researchers only looked at pork; however this suggests beer marinating might also help to lessen PAHs excesses in other meats. More research is need, per usual, but I’d say adding some beer to your next marinade is worth a shot. I’m sure Debbie would agree.

Soak it up: http://pubs.acs.org/doi/abs/10.1021/jf404966w

We can have our meat, and eat it too! Great! Just, don’t go overboard….

Why you ask? Well, according to new research out of University of Southern California, eating too much meat and cheese between 40 to 60 years of age can lead to early mortality. In fact, they found excess protein from animal sources to be just as bad for our bodies as smoking in regards to cancer production and longevity. They found 10% intake from protein to be attributed with lower mortality, when compared to the high protein consumers (20% of total calories from protein).  The study also brings up questions regarding amount of protein consumption in other phases of life. In the meantime, try switching up your protein sources and maybe do some more meatless meals (click for some recipes to get you started) throughout the week. Variety is key and moderation when it comes to protein perhaps more vital depending on your age.

Dig in: http://www.cell.com/cell-metabolism/abstract/S1550-4131(14)00062-X

Lastly, it’s protein redemption time! (For women anyway…) 

Exercising on an empty stomach? Try eating a high protein meal or snack (Click for recipes as shown above) for greater burn pre-gym.  Per new research out by The University of Arkansas. Looking at a small group of women, researchers found those who consumed a high protein breakfast after a 12-hr fast, had greater calorie burn during exercise than their counterparts who exercised without food, or those who exercised after a low protein breakfast. Granted, this study looked at women with normal BMI ranges, who already engaged in exercise a couple times a week, so the research is limited. That being said,  interesting none the less, especially if you’re already eating before exercise, don’t you think?

Feel the burn: http://www.jsams.org/article/S1440-2440(14)00027-9/abstract