protein2Many people know about the different types of carbohydrates, that being complex or simple carbohydrates, but very few people know the difference between the quality of proteins. It wasn’t until friend asked me a few days ago about the different types of protein that they should be eating, that sparked the first part of this article. Now when I first started taking my physical fitness seriously back in 2008ish, I went on a bulk. Read somewhere that I should eat as much as I can, and get as much protein in my body as I can. I got fat. Real fat. This was mainly due to me chasing protein sources from many greasy processed foods and not knowing what the hell I was doing. I didn’t care what my protein source was, hamburger patties, bologna, hot dogs, I just looked at the protein count in the nutritional value box and ate until I hit my numbers. With the knowledge that I have now regarding protein, and nutrition, I know that I was selling myself short when it came to the quality of protein, and this was a big mistake that may have caused me to not build as much lean muscle. The quality of the protein that you consume is equally as important as the amount of protein that you consume.

So what types of protein are better than others?

Well when it comes to getting your protein source, there are two main sources: vegetable and animal. Vegetable protein sources come in the form of beans, legumes, nuts, seeds, and grains. Animal protein as you know comes from beef, fish, poultry, eggs, and milk (excuse me if I missed a few in each category, but you get the point). To find out what protein sources are better than others, we have to get into a little bit of chemistry here. This part may be boring for you guys, but it’s necessary. For protein source to be considered high quality and a complete protein, it must contain all of the necessary amino acids which are:

the 3d-rendered colorified molecule of glycine1) Histidine
2) Isoleucine
3) Leucine
4) Lysine
5) Methionine
6) Phenylalanine
7) Threonine
8) Tryptophan
9) Valine

Now the thing with complete protein sources is that mostly all animal sources contain these 9 amino acids. So any one of the animal protein sources are high quality and complete. It’s the vegetable proteins that are lacking some of the amino acids which make them incomplete sources. So the protein from grains might contain a higher amount of methionine, but low in leucine and lysine. This is bad news to some vegans and some vegetarians who consume the same foods on a regular basis and are also trying to build muscle. The key to getting the amino acids if you’re a prefer vegetable sources is to mix up the foods that you eat to make sure you get the correct amounts and keep it balanced. If you’re looking to build muscle and are looking for high protein sources in your diet, the best protein foods are:

1) Eggs
2) Skim Milk
3) Yogurt
4) Beef
5) Soy
6) Nuts
7) Chicken and Turkey
8) Pork
9) Fish and seafood
10) Beans

I try to keep my protein very high regardless of a lean bulk or cutting phase. I average about 190-200 grams of protein daily and a good chunk of it comes from breakfast. You’ve all probably heard that breakfast is the most important meal of the day, and that’s true.  I usually wake up to about 60 grams of protein for break fast (that’s food and one or two scoops of whey protein). My breakfasts usually consists of a super shake that I make. I’m not a big eater in the morning so from 6am to about 10am, I’m sipping on my protein mega shake that I’ve created. My shake usually consists of some complex carbs, proteins and a fat that I pop together into my Magic Bullet, blend and take with me to work. Here’s a sample morning shake:

shake-blender-1 1/2 scoops of Allmax Allwhey Protein
-1 cup of skim milk
– 1/2 cup of Vanilla greek yogurt
-One packet of cooked plain oats
– 1-2 tbps of flaxseed oil
– 1 banana or 1 cup of blueberries
– Ice. Lots of ice.

To some of you it might seem gross and unappetizing, but to me, it does a fine job of keeping me full while providing me with the essential nutrients and fuel to help my body along until my first solid food meal of the day.

That’s it for today’s article. Hope you learned a few things and I’ll see you guys in the next one.

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John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

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