Are all proteins created equal? No.
The quality of the food sources you consume plays an important role in muscle protein synthesis and metabolic pathways that are critical for proper functioning and survival. Muscle protein synthesis (MPS) is the process of building new muscle protein. No matter what your fitness goals are, it is key that you are making the most out of your efforts and optimizing your approach to get into the best shape possible.
COMPLETE VS. INCOMPLETE PROTEINS
Protein is made up of 20 amino acids. 11 are considered nonessential meaning the body can make them on its own. 9 are considered essential meaning we must consume them in our diet. Leucine is the main amino acid for triggering MPS.
Complete Proteins: food sources that contain all 9 essential amino acids (EAAs) and that our bodies can't make, we must consume them in our diet. The 9 EAAs are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Complete Protein Food Sources: whey protein, whole eggs, egg whites, chicken, beef, steak, pork, turkey, all kinds of fish, dairy
Incomplete Proteins: food sources that may contain a few of the 9 essential amino acids but not all of them.
When choosing what foods to consume and creating your meals, it is important to choose high-quality complete protein sources that contain all 9 essential amino acids as they fuel MPS.
ESSENTIAL AMINO ACIDS (EAAs) vs. BRANCHED-CHAIN AMINO ACIDS (BCAAs)
EAAs
Best for keeping the muscle building process going
Helps prevent muscle breakdown
Helps reduce muscle soreness and damage
Supplementation as an intra-workout drink may be beneficial during hard training sessions lasting 60 to 90 minutes
BCAAs:
leucine, isoleucine, and valine
Best for rapidly turning on muscle protein synthesis
BCAAs alone are not muscle growth promoting
Supplementation is not recommended as it likely won't help a high protein diet
Think of BCAAs as the key to the car (required to turn on the vehicle) in the same way as they are required to turn on MPS. Think of EAAs as the fuel source required to keep the car running in the same way as they are required to keep MPS going. EAAs create the most anabolic state for building muscle and preventing muscle breakdown. Overall, it is important to consume foods that are high in EAAs and BCAAs to maximize MPS.
CONSIDERATIONS
If you are vegan, it can be difficult to consume high-quality protein meals as the amino acid profile of plant-based products is generally low. Nonetheless, supplementing with a vegan protein powder that uses rice and pea protein as their primary sources can be beneficial! Additionally, combining foods such as rice and beans can create a complete protein meal.
SUMMARY
If you want to maximize your progress and create the most anabolic environment, it is important to pay close attention to protein quality and consume complete protein sources.
What are some of your favorite protein meals? Leave comments or questions below!
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