Set Muscle Protein Optimization: Protein, as well as carbohydrates and fats, is a macronutrient. These three “macro” constitute the calories in our diet.
Carbohydrates are often touted as the “energy” of foods, but for every gram of “carbohydrates,” you’ll get 4 calories, which is the same protein – for 1 gram of protein, you can get 4 calories.
Fat is more “calorie-intensive”: one gram of fat contains 9 calories.
Although carbohydrates and proteins contain the same calories, the body uses them in different ways.
Carbohydrates are used as fuel to nourish muscle proteins broken down into 20 different amino acids, 9 of which are considered essential because they can not be synthesized by the body.
Amino acids are the cornerstone of muscle tissue and, naturally, play a key role in muscle recovery, repair and growth.
Not all proteins are the same. There are two types of proteins that provide different levels of amino acids.
Complete and incomplete protein
When you eat or take protein supplements, consume one of two different proteins: complete or incomplete. It is important to recognize the difference between the two because it can be the deciding factor in determining if you develop the muscles you need.
Do you remember the amino acids we talked about earlier? Each protein source contains amino acids, however, those that provide all 20 amino acids are called intact proteins.
Examples of intact proteins include mainly animal-based sources and some plant-based sources.
As you may have guessed, incomplete proteins are foods that do not contain the 20 amino acids. These are mainly based on plant sources. This does not make them a poor source of protein, however, you must combine two different sources of incomplete protein into one complete protein.
For example, a protein found in brown rice and peas contain some of the 20 amino acids in, but if at the same time it contains these two amino acids, a complete protein will be formed, providing all the amino acids needed for you.
Common examples of incomplete proteins include:
Protein and muscle growth
As mentioned above, the protein contains building blocks of muscle tissue. That is why it is so important to make proteins the basis of your diet. Studies have shown that high protein intake through food and supplements is a safe and effective way to increase muscle mass. The problem is that you have to work for that muscle. The protein intake alone will not help you magically increase your weight, but it should be part of a consistent muscle exercise program.
Protein and ANABOLISM
If you want to develop muscle, anabolism is the key. You may have heard of “anabolic environment” is the word – this is the synthesis of proteins that the state of protein degradation – is a state of muscle growth occurs.
Studies have shown that eating all kinds of proteins (foods and supplements throughout the day) can trigger an anabolic environment that helps promote recovery and muscle growth. This anabolic environment is triggered by the synthesis of new muscle proteins.
The synthesis of proteins
Studies have shown that protein synthesis is promoted in the body when proteins are consumed, especially when the source is mixed. Protein synthesis refers to the body that sheds old or damaged proteins and produces new proteins. This will be your backbone to support muscle repair, recovery and growth.
Published in Current Opinion in Clinical Care Nutrition & metabolic in one study showed that when subjects were fed a variety of protein sources, they can improve protein synthesis and promote a more anabolic growth environment. This results in more muscle, greater strength and better performance during exercise.
The best source of protein
Now that you have sold proteins to increase muscle mass, you want to know the best source of protein. Below, we provide you with a scientifically validated list of the best protein sources based on the biotilization scale.
The scale measures the degree to which proteins are digested, absorbed and used by the body. It is based on a scale of 1 to 100 and 100 is the highest marker to ensure complete bioavailability in the body. We have included sources of animals and plants. Remember that even if the sources of origin v