Thousands of articles about the protein are there on the web and so many things have already written and the majority readers are already aware that how protein function physiologically. If that is not the case, then you are not required to worry about it as you came to the right place to learn just what proteins are and their roles in the human body. Almost all the proteins are comprised of moieties – amino acids, nitrogen containing compounds that functions as chemical messengers and intermediates in metabolic pathways.
- What Are Amino Acids?
- Assessing The Quality Of Protein Sources
- How Muscle Protein Synthesis Works
- Protein Digestive Rates Are They Significant?
- Getting The Most Out Of Your Protein
- Variation In Protein Needs
There are 20 common types of amino acids occur in nature. Among them, nine are considerable for humans, whereas 11 are being non-essential. Essential amino acids must be obtained through the diet as the cells of humans cannot produce these amino acids. I will discuss about the importance of EAAs later.
As it may help you think of amino acids as the building blocks of proteins; this is the reason, proteins are the considerable units of muscle tissue as muscles serve as bodily reservoirs of amino acids.
For good or bad, better or worse, many gym goers tend to go overboard on their protein intake, as they speedily associate it with muscle building. However, a nominal amount of protein is certainly significant for building as well as maintaining muscle tissue, it is not required to overload your diet with superfluous amounts of protein, because it will not help you build extra muscle.
So what really is best when it comes to protein source? Is it whey, casein, egg, animal, soy, none of the above, all of the above? Moreover, is there a necessity to vary between these sources to sort of “cover all the bases” or can one achieve optimal results subsisting on a single, ideal protein source? These are all good questions, and thankfully there is quite a bit of literature to help us form some conclusions and hopefully put your mind at ease.
If we break down what it means for a protein source to be “best”, we are looking for a protein that maximizes muscle protein synthesis (MPS) in response to feeding and a protein that is well absorbed/digested.
MPS is completely controlled by the mTOR protein – mammalian target of rapamycin. The mTOR protein is the support of mTOR protein facilities initiate protein synthesis; in turn, MPS can induce proliferation and cell growth as protein breakdown is not excessive.
The moral to be learned from these findings is that to get the most out of your protein it is prudent to ingest sources of protein that contain sufficient amounts of EAAs.Recall that EAAs must be attained from the exogenous sources.Since we humans can’t produce them endogenously. Whey protein is the proclaimed “gold standard” of protein supplementation for many gym-goers.
Most of the gym-goers often wonder, does the speed of protein digestion genuinely makes a big difference in the grand scheme. The answer is no.
Whey proteins and casein are respectively slow and fast digesting proteins. It means the intrinsic slower digestive rate of casein means it raises blood amino acid values slowly over a longer period of time; whey protein, on the contrary, does the inverse. Hence, gym goers infer that ingesting whey protein supplements immediately post-exercise is ideal as it provides a rapid increase in blood amino acids and is better for MPS. More significantly, literature reviews submit that combining multiple protein sources is more effective than depending on a single source over and over.
You can obtain the EAAs from various food sources in a single meal so long as still reach the overall quota for protein necessary to maximize MPS. If you’re a vegetarian, you would likely want to supplement with whey protein since vegetable sources of protein (like soy) are lacking in leucine content. Contrarily, carnivores/omnivores may not need as much supplemental protein as animal and animal-derived proteins are usually rife with EAAs.
It is just a baseline recommendation for gym goers, not an absolute rule. Individual variation in protein occur due to factors like age, body composition, genetics, disease/immune complications, performance-enhancing drugs, etc.
However, there is little-to-no literature that confirms the body doesn’t absorb more than 30-50g of protein at a given moment. In fact, the literature supports that the body can indeed digest quite a large bolus; it just takes longer than a smaller dose.
So eating 200g of protein is prudent? Well, frankly the answer is no. Protein can be converted to fat, however the paths are inefficient biochemically, making the conversion trivial. Most of the protein isn’t used for MPS and other anabolic processes is subject to hepatic gluconeogenesis. This is the reason why the excessive protein typically converts to glucose.
So I am pretty sure that above mentioned information is enough to have it.You can eat quite a bit of protein at any given time; no need to be too extreme about it if you want to effectively utilize the amino acids.
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