Protein & Nutrition Blog – Marmels
Protein & Nutrition Blog – Marmels
High-Protein Snacks Under 300 Calories That Keep You Full
by Mo Mandegar, PhD
on Jul 15 2026
The 3 p.m. snack decides how the rest of your afternoon feels. Protein is the most satiating macronutrient, so a snack built around it holds you longer than crackers or candy of the same size. Here are seven high-protein snacks under 300 calories, each with its protein and calorie counts, plus a simple formula for building your own.
Protein & Nutrition Blog – Marmels
Does Protein Boost Your Metabolism? What Science Says
by Mo Mandegar, PhD
on Jun 28 2026
Protein is the rare food that genuinely nudges your metabolism, and the reason is unglamorous: digesting it is expensive work. It has the highest thermic effect of food (TEF) of any macronutrient, burning 20 to 30 percent of its own calories in digestion versus 5 to 10 percent for carbs and 0 to 3 percent for fat. Here is how big the effect really is.
Protein & Nutrition Blog – Marmels
Protein and the American Diet: A Quiet Nutrition Crisis
by Mo Mandegar, PhD
on Jun 10 2026
The new Dietary Guidelines raised the protein target to 1.2 to 1.6 grams per kilogram, up to double the old minimum, yet most Americans are unsure how much protein they need and still default to ultra-processed, carb-heavy foods. Here is the state of the American diet, how much protein the science now points to, and the small changes that actually close the gap.
Protein & Nutrition Blog – Marmels
Is the Recommended Dietary Allowance (RDA) for Protein Outdated?
by Mo Mandegar, PhD
on Apr 30 2026
The Recommended Dietary Allowance (RDA) for protein (0.8 g/kg) was set as a deficiency floor, not an optimization target. Most active adults benefit from 1.2–1.6 g/kg or more. Here's what the latest research from the ISSN, NHANES, and recent peer-reviewed reviews actually says.
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