Protein & Nutrition Blog – Marmels

How Protein Keeps You Full: The Science of Satiety

Protein & Nutrition Blog – Marmels

How Protein Keeps You Full: The Science of Satiety

by Mo Mandegar, PhD on Oct 26 2026
Protein changes the signals your gut sends about fullness: ghrelin falls while cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1) rise. A 2020 meta-analysis of 49 trials found the effect real but modest. Here is what happens after you eat protein, what the evidence does not show, and how much it takes.
Illustrative line chart of blood glucose over 120 minutes: carbohydrate alone peaks high, while protein first then carbohydrate gives a lower, flatter curve

Protein & Nutrition Blog – Marmels

Does Protein Lower Blood Sugar Spikes After a Meal or Snack?

by Mo Mandegar, PhD on Oct 01 2026
A pastry eaten alone and the same pastry eaten after two eggs contain identical carbohydrate, yet they do not move blood sugar the same way. A 2023 meta-analysis of 16 randomized trials found that whey protein taken before a meal cut peak glucose by 1.4 millimoles per liter. Here is the mechanism, the limits of the evidence, and how common snacks compare on protein.
Bar chart of protein per Halloween serving: Greek yogurt with chips 18 g, Marmels Protein Chocolate 12 g, almonds 7 g, fun-size bars 3 g, fruit gummies 1 g and candy corn 0 g

Protein & Nutrition Blog – Marmels

Healthy Halloween Candy Alternatives That Hold Up in a Bowl

by Mo Mandegar, PhD on Sep 24 2026
Halloween candy is the only food most adults buy six weeks before they intend to eat it, in a quantity meant for strangers, and then leave on a counter. Three fun-size bars come to roughly 27 grams of sugar and 3 grams of protein, which clears a full day's added-sugar ceiling in one handful. Here is why a candy bowl has no stopping point, and what holds up in it instead.
Bar chart of daily protein in grams per kilogram: the RDA 0.8, average U.S. women 1.1 and men 1.3 aged 40 to 60, research target after 40 at 1.4 and 1.54 for sarcopenia

Protein & Nutrition Blog – Marmels

How Much Protein Do You Need After 40?

by Mo Mandegar, PhD on Sep 22 2026
The nutrition label prints one protein number for everyone: a Daily Value of 50 grams. After 40, the research points somewhere else entirely, 1.2 to 1.6 grams per kilogram of body weight, which is 82 to 109 grams a day for a 150-pound adult. Here is why aging muscle needs a larger signal, and where the shortfall actually sits in a normal day.
Bar chart of protein per travel snack: protein powder packet 24 g, Marmels Protein Chocolate 12 g, beef jerky 11 g, edamame 7 g, almonds 6 g and a hummus cup 2 g

Protein & Nutrition Blog – Marmels

High Protein Snacks for Travel: What Packs and Passes

by Mo Mandegar, PhD on Sep 19 2026
Airport security has a texture rule, not a food rule: solid items pass in unlimited quantity, while anything scoopable is screened as a liquid. That single distinction decides most of what belongs in your side pocket. Here are six portable options ranked by protein per serving, plus the three failure modes (heat, crush, and mess) that quietly eliminate the rest.
Bar chart of protein per pre-workout snack: whey shake 24 g, Greek yogurt with berries 17 g, Marmels Protein Chocolate 12 g, banana with peanut butter 8 g and a granola bar 3 g

Protein & Nutrition Blog – Marmels

No Energy to Work Out After Work? Here Is What Helps

by Mo Mandegar, PhD on Sep 12 2026
The gym bag makes it into the car and never makes it out. The 5 p.m. collapse gets filed under willpower, but it is really a blood sugar dip from lunch landing on ten hours of accumulated sleep pressure. Your body is actually at its strongest between 4 and 8 p.m. Here is why the slump happens when it does, and the 60-to-90-minute snack that changes the decision.
Bar chart of protein quality score by source: whey protein isolate 1.09, soy protein concentrate 0.90, pea protein isolate 0.82 and rice protein concentrate 0.37

Protein & Nutrition Blog – Marmels

Whey Protein vs Plant Protein: Which Is Better for Muscle?

by Mo Mandegar, PhD on Sep 10 2026
Ask a supplement aisle whether whey beats plant protein and you get a verdict. Ask a nutrition department and you get a range. Whey isolate does score 1.09 on the Digestible Indispensable Amino Acid Score against 0.82 for pea protein, but a 2025 meta-analysis of 30 randomized controlled trials found no difference in strength or physical performance. Here is where the gap is real, and where it quietly closes.
Bar chart of protein per vending snack: Marmels Protein Chocolate 12 g, beef jerky 11 g, roasted nuts 8 g, peanut butter crackers 4 g, pretzels 3 g and potato chips 2 g

Protein & Nutrition Blog – Marmels

Healthy Vending Machine Snacks: What to Grab and Skip

by Mo Mandegar, PhD on Sep 06 2026
A four-week audit of campus vending machines found the average snack carried 227 calories, listed sugar in its first five ingredients about 60 percent of the time, and that not a single snack in the machines qualified as a good source of fiber. The decision in front of that lit panel takes ten seconds and almost never involves a label. Here is a two-number rule that fits in ten seconds, what to grab, and what the "lighter" options are not fixing.
Bar chart of daily protein in grams per kilogram by goal: sedentary 0.8, active 1.3, build muscle 1.6, and build muscle while losing fat 2.2

Protein & Nutrition Blog – Marmels

How Much Protein Do You Actually Need to Build Muscle?

by Mo Mandegar, PhD on Aug 04 2026
You can train hard and still stall if you are under-eating protein. For building muscle, research keeps landing on about 1.6 grams per kilogram of body weight a day, roughly double the Recommended Dietary Allowance (RDA) and around 112 grams for a 155-pound adult. Here is what the number means and how to hit it across a normal day.

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