Protein can be found in many foods, including muscle building classics like chicken breasts, cottage cheese, tuna and whey - to more dubious choices such as wholegrain bread and rice. Does it matter what source protein comes from? The simple answer is yes, you need to eat complete, high quality proteins that are loaded with amino acids – check it out in more detail below...
PROTEIN SOURCES – THE GOOD VERUS THE BAD
You need a rich supply of all 22 amino acids found in complete proteins t
o train damaged muscles. So while an optimal protein level of around 2g/protein/kg daily is a solid intake, it's key to remember that this means 2g/kg of quality proteins (not proteins that lack certain essential amino acids). It's possible to combine vegetable proteins to make complete sources, but it's a hassle without using a protein supplement such as PRO VGAIN™ PROTEIN
Sources of natural quality proteins:
- Lean meats
- Cottage cheese
- Protein powders (e.g. whey, milk concentrate, soya)
The amino acid profile of certain proteins also gives them functional benefits for physique trainers. For example, ULTRA WHEY™ PROTEIN
's rapid digestion speed makes it excellent at breakfast time and before/after training for an amino acid spike, while milk protein concentrate (contained in GRS 9 HOUR® PROTEIN
) has a slow digestion speed with anti-catabolic properties, making it perfect before sleeping (cottage cheese also contains high levels of slow-release amino acids).
Sources of poor protein containing foods:
CALCULATING YOUR INTAKE OF EFFECTIVE PROTEINS
When it comes to calculating your protein intake, there are methods to use:
1. Only include protein grams from complete proteins (i.e. meat, fish, eggs, cottage cheese, protein powders).
2. Include every gram of protein in all the food you eat – including incomplete protein and food that contains a tiny amount of protein.
Ultimately, both options will work, but it's much easier and potentially more effective to focus on the complete proteins you eat – for example if you have a chicken in pita bread, the 30g of animal protein is the key source of muscle building amino's. Don't stress over the small amount of protein in the pita bread!