How is a good source of protein
What Are The BEST Protein Sources to Build Muscle? (Eat These!)
[Music]
today we are going to eat like Hercules
what is this gonna consist of sir it's
gonna consist of seven whole meals I
think two steak meals there's gonna be
two fish meals two chicken meals there's
also gonna be there's gonna be a protein
drink and here's the key although
ingesting lines blood isn't necessary we
all know that protein plays a major role
in muscle growth failing to get enough
protein means that your muscles won't
recover and grow to the best of their
ability however getting enough protein
shouldn't be your only priority it's
vital that you also take into account
the sources that you're getting your
protein from as you want to ensure that
they're high quality sources because as
you'll see in this video doing so can
enable you to maximize muscle growth and
optimize your recovery and performance
but before we dive into what the best
protein sources are let's first take a
look at what makes a protein source good
in the first place generally there's two
main factors that determine the quality
of a protein source one leucine content
which is an essential amino acid shown
in a number of studies to be the most
potent amino acid at stimulating muscle
protein synthesis and to digestibility
which is simply the proportion of amino
acids from the protein that can then be
digested absorbed and used for protein
synthesis and growth thus the higher the
leucine content and higher the
digestibility of a protein the better it
will be for muscle repair and growth so
what protein sources meet this criteria
well research has indicated that
animal-based protein sources are
generally better for protein synthesis
and growth than plant-based protein
sources and the reason for this as
explained in this literature review from
the Journal of nutrition is that
animal-based proteins typically have a
higher digestibility and a higher
leucine content than plant-based
proteins do which are also often
deficient in other essential amino acids
as well but to be clear this does not
mean that you can't maximize growth if
you only ingest plant-based proteins but
it does mean that there's a few things
you'll have to implement
which I'll go through later on in this
video but for now let's take a look at
the various animal-based protein sources
and determine what might be best
so based solely on the criteria I
mentioned earlier whey protein powder
comes out on top it's been shown in
multiple papers to have both the highest
leucine content and the highest
digestibility when compared to various
other protein sources and since research
also indicates that most individuals
need roughly 2.5 grams of leucine in a
single meal to maximize protein
synthesis it makes it a very practical
and calorie wise option of doing so
however you don't just want to rely
exclusively on way as your main protein
source because if you did you'd be
missing out on the various
micronutrients and minerals that other
protein sources provide which can play
an important role in your recovery of
performance and perhaps even augment
muscle growth for instance was actually
really interesting is that recent
research has indicated that certain
micronutrients found in whole food
protein sources may actually boost the
resulting protein synthesis response to
a greater degree illustrating this one
20:17 paper compared the protein
synthesis response between roughly 20
grams of protein from egg whites versus
roughly 20 grams of protein from whole
eggs they found that the whole eggs
elicited a protein synthesis response
significantly higher than the egg whites
which of researchers stated could not be
attributed to the differences in caloric
intake but rather was likely because the
yolk in whole eggs contains several
micronutrients that are potential
candidates to augment the protein
synthesis response now although this is
a relatively novel finding the results
of other recent studies are in support
of this as well
displaying the potential importance of
micronutrients for recovery and growth
so what I recommend is stick to a way
for your pre or post-workout meal given
its convenience and superior
digestibility properties but don't rely
on it excessively throughout the day as
it's lacking in micronutrients instead
it's a good idea to incorporate some of
the following high-quality whole food
protein sources as well eggs are very
affordable and as I mentioned rich in
various micronutrients
and you can definitely add egg whites to
them as well for more leucine and
overall protein lean meats such as
chicken breast extra lean ground turkey
and grass-fed beef are all great options
with a high leucine content and rich in
a variety of important minerals lean
fish such as tuna and oily fish rich in
fatty acids such as wild salmon and
mackerel are recommended as well given
the various benefits of their omega-3
content which is have stated in past
videos may actually play a role in
muscle recovery and growth these are all
excellent protein sources that each have
a rich composition of essential amino
acids and different micronutrients that
have been widely supported by the
literature to support muscle growth so
you want to incorporate a variety of
these into your diet in addition slower
digesting protein sources such as casein
protein powder and foods high in casein
such as Greek yogurt and cottage cheese
are worth discussing as well this is
because research has indicated that
although fast digesting proteins are
preferred during the day when there's
not a very long break between meals high
amounts of slow digesting protein is a
preferred choice during longer periods
of over six hours without food such as
overnight since they will elevate
protein synthesis for a longer time
thus strategically ingesting a high
amount of a slow digesting protein
either shortly before you sleep or if
you know you won't be ingesting protein
for six hours or longer would be
recommended in order to maximize growth
that was for plant-based protein sources
although they're essential for vegans of
vegetarians
I'd recommend everyone aim to
incorporate them as well for both
sustainability and the additional fiber
and micronutrients and various
phytochemicals that they provide however
as I mentioned earlier plant-based
protein sources don't stimulate protein
synthesis as well as animal-based
protein sources do but there are ways to
compensate for this for instance as
shown in this 2019 review by Georgia
Mellon and colleagues 20 grams of a
plant-based protein often doesn't elicit
an adequate protein synthesis response
but the consumption of a greater amount
of plant-based protein and or mixing
different plant-based protein sources
raises the muscle protein synthesis
response to a significantly greater
degree therefore with plant-based
protein sources it's a good idea to
ingest a greater amount at a time and/or
makes different sources within the meal
or throughout the day to optimize the
protein synthesis response and for your
reference here are various plant-based
sources you can incorporate that are
relatively high in protein and rich in
the various essential amino acids so the
some of the video up here are the main
points that you want to keep in mind
just note that at the end of the day
total protein intake is what's most
important for supporting muscle growth
but at the same time you also want to
pay close attention to the quality of
the protein that you're ingesting and
for the reasons I previously discussed
that's a sudden in the past your
nutrition will hands-down be the most
important factor when it comes to
transform in your body I used to be
completely lost as to how to approach my
nutrition and I know a lot of you out
there are in the same position this is
exactly why with my bill to the science
programs I not only cover training but
also stress the importance of nutrition
and even developed a custom-built
nutrition software designed to optimize
your diet based on your own stats and
goal and it get started you can simply
head on over to build with science comm
and take my starting point quiz I have
up in order to discover which program is
best for you also I know a lot of you
struggle with meal ideas so it highly
suggest giving me a follow on Instagram
where within my stories I share a lot of
my own daily meals recipes and the
reasoning behind them which I think a
lot of you will find useful as always
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content anyways I hope you enjoyed the
video please do let me know in the
comments below what other nutrition
topics you'd like to see me cover and
I'll do just that thank you so much
everyone I'll see you next time
![Top 10 Foods High In Protein [HD]](https://img.youtube.com/vi/-RIuCaxfN0M/mqdefault.jpg)
