When we are monitoring our protein, we can't just ignore calories that come with it. That is why Protein Efficiency matters.

It is commonly known that protein is more satiating than carbohydrate or fat. What most people don't realize is that digesting protein has a high thermodynamic cost, meaning the body burns 20% to 30% of the calories from protein just to break it down, absorb it, and process it. This makes high protein foods useful for managing hunger and structuring a diet, not just for muscle-building.

Looking at protein to calorie ratio is the number you want to look for, not just the protein content. To quickly determine if something has a good protein to calorie ratio, multiply the grams of protein listed on a label by 10. If that number is higher than the amount of calories, you know you have found an item with a good protein to calorie ratio.

PROTEIN PER CALORIE MATTERS.

Nutritients require more than looking at a single number on the front of a package.

Let's be honest, protein is the trend everyone is looking at nowadays. While it's definitely important, you shouldn't ignore the vitamins, minerals, and healthy fats you find in whole foods like eggs, milk, and real fruit/nuts.

Unfortunately, finding these whole foods built into the snacks at your local grocer are too far and too few. Even then, almost never can you find an organic snack with a good protein to calorie ratio. With that said, only paying attention to the macros will leave you feeling mentally and physically sluggish

THE INGREDIENT LIST DESERVES AS MUCH ATTENTION AS THE MACROS.

Collagen is a major component of connective tissues including skin, tendons, hair, and bone.

Collagen peptides provide amino acids such as glycine and proline that are abundant in collagen-rich tissues. Studies have shown benefits for joint function, connective-tissue remodeling, skin hydration, and elasticity. Extending past the nutritional side of things, collagen is an excellent way to give recipes a soft, decadent texture.

Important to note that Vitamin C is required for normal collagen synthesis. So if you see a collagen-rich snack, check to see if it has vitamin C in it. If not, try to eat something with vitamin C along with it.

COLLAGEN PROVIDES THE BUILDING BLOCKS. VITAMIN C HELPS THE BODY USE THEM.

Not all proteins are created equal

Casein protein, like Whey, is a milk derived protein thats particularly slower-digesting. In the stomach, casein forms a coagulated structure that slows gastric emptying and leads to a more gradual release of amino acids.That slower digestion can make casein especially useful when someone is looking for something more satiating; looking to dodge cravings and stay full to longer.

Casein also adds a softer, fluffier texture to baked goods. This makes it a great addition recipes to high-protein pancakes, brownies, cookie doughs, etc.

SLOWER DIGESTION. BETTER SATIETY

When evaluating pre-packaged foods, it is important to look for ingredients that will add unnecessary calories and sweetness.

Things worth paying attention to include large amounts of added sugar and sugar alcohols, excessive sweeteners, and refined oils. If your stomach hurts after eating a protein bar, these ingredients are the usual suspects.

That doesn’t mean every processed ingredient is automatically “bad.” It's more critical to ask whether each ingredient is there for a reason and whether that reason aligns with your goals.

EVERY INGREDIENT SHOULD HAVE A PURPOSE