Which nutrient is associated with having the highest thermic effect?

Protein is associated with having the highest thermic effect due to the energy required for its digestion, absorption, and metabolism. The thermic effect of food (TEF) refers to the increase in energy expenditure above basal fasting level that occurs after eating, attributed to the energy required to process the nutrients in the food.

Protein has a higher thermic effect than carbohydrates and fats, meaning the body expends more calories processing protein. The TEF for protein is typically estimated to be around 20-30% of the calories consumed from protein, compared to about 5-10% for carbohydrates and approximately 0-3% for fats. This distinctive property is primarily due to the complex structure of protein and the energy-intensive processes involved in breaking it down into amino acids, which are then utilized by the body for various functions, including muscle repair, enzyme production, and hormone synthesis.

Understanding protein’s thermic effect can be beneficial for individuals looking to optimize their nutrition for weight management or muscle building, as choosing protein-dense foods can help increase overall caloric expenditure post-meal.