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CLIFFS:
1) A high quality protein source is a protein source that provides high amounts of essential amino acids. (leucine or the branching amino acids)
Digestible indispensable amino acid score (DIAAS)
DIAAS is currently the most accurate score for routinely assessing the protein quality rating of single source proteins.
2) The problem with ignoring trace protein.
If you don't count it and still aim for 1.2-1.4 g/lb from just meat, whey, eggs you overshoot.
1-1.4 grams per pound of body weight of protein will do everything you want it to do to max out
muscle. And there's not any more gains to really go beyond that. If there are, they are small.
A bodybuilder trying to consume 350 grams of protein per day in the offseason eating rice and berries and veggies and all these other sources, that protein intake can easily add another 100 to 150 grams. This bb'r is actually consuming close to 500 grams of protein per day.
Those calories could be allocated to carbs instead the main fuel source for training and to aid in recovery.
Also can cause digestion issues, low appetite.
3) If I lower protein intake and count trace protein, what if I don't get enough essential amino acids?
-A study comparing 48g of rice protein to whey protein over 8 weeks found no difference in muscle gain.
-Vegans and omnivores can gain the same muscle mass with sufficient protein intake
(approximately 1.6 g/kg or more).
-When total protein intake is high enough, differences in specific amino acids like leucine are less important.
-The body can store and use amino acids from different meals, meaning you don't need to consume a "complete" protein source at every meal.
4) Count all protein sources. Get 50% from high quality sources and 50% from mixed and trace sources.
View: https://youtu.be/Fm1iXFzGy-Q?si=JaoLguwI2xLBExHg
1) A high quality protein source is a protein source that provides high amounts of essential amino acids. (leucine or the branching amino acids)
Digestible indispensable amino acid score (DIAAS)
DIAAS is currently the most accurate score for routinely assessing the protein quality rating of single source proteins.
2) The problem with ignoring trace protein.
If you don't count it and still aim for 1.2-1.4 g/lb from just meat, whey, eggs you overshoot.
1-1.4 grams per pound of body weight of protein will do everything you want it to do to max out
muscle. And there's not any more gains to really go beyond that. If there are, they are small.
A bodybuilder trying to consume 350 grams of protein per day in the offseason eating rice and berries and veggies and all these other sources, that protein intake can easily add another 100 to 150 grams. This bb'r is actually consuming close to 500 grams of protein per day.
Those calories could be allocated to carbs instead the main fuel source for training and to aid in recovery.
Also can cause digestion issues, low appetite.
3) If I lower protein intake and count trace protein, what if I don't get enough essential amino acids?
-A study comparing 48g of rice protein to whey protein over 8 weeks found no difference in muscle gain.
-Vegans and omnivores can gain the same muscle mass with sufficient protein intake
(approximately 1.6 g/kg or more).
-When total protein intake is high enough, differences in specific amino acids like leucine are less important.
-The body can store and use amino acids from different meals, meaning you don't need to consume a "complete" protein source at every meal.
4) Count all protein sources. Get 50% from high quality sources and 50% from mixed and trace sources.
