Amino Acids make up the “building blocks” of proteins. When we consume dietary protein, it is broken down into amino acids that are small enough to cross the intestinal walls and enter our bloodstream. Amino acids are taken from the bloodstream to be used in the formation of new cells. This process is always ongoing in the body.
For this process to occur most effectively, all 21 amino acids must be present in the bloodstream. This is why it is absolutely necessary to vary your protein sources. Eating just a few sources of protein will almost ensure that you are not synthesizing protein at an optimal rate, thereby your recovery will suffer.
Some amino acids are called “essential” amino acids. This simply means that the body cannot naturally produce these and they must be obtained through the diet. Non-essential, can be synthesized in the body.
Those of you following any of my programs and / or striving to be a top bodybuilder or athlete will have a GREATLY increased demand for nutrients. Especially these essential amino acids found in quality complete protein sources.
The protein choices listed here should be rotated often and, ideally, you should be consuming 5 to 6 DIFFERENT sources of protein each day!
Your body’s need for protein is completely dependent upon your activity level. The harder and more often you train, the more protein your body needs in order to recover.
Simple math right?
As discussed a few days ago in my, “how much protein article?”, make sure you’re getting in a MINIMUM of 1g per lb of lean muscle mass if you’re serious about gaining muscle!
From this point, see how your body feels and assess your recovery. If it’s taking you longer than 3 days to fully recover, increase your protein intake to around 1.5g per lb of lean bodyweight.
My Top 10 Protein Sources
1. Fish
Most types of fish and shellfish are excellent lean sources of protein. Some fish also carry the added benefit of containing omega 3 fats.
2. Beef / lean Beef
Loaded with naturally occurring muscle-building creatine. A great source of slow digesting protein.
3. Bison (similar to beef)
The benefit of bison is that the diet of these animals is almost always more natural and grass fed. Less additives and fewer antibiotics.
4. Chicken
A great lean source of protein.
5. Turkey
Known for its tryptophan content (that sleep inducing amino acid we encounter around Thanksgiving dinner).
6. Whole eggs
A source of protein, fats and cholesterol, as well as many vitamins.
7. Egg whites
When pasteurized, a quick and easy add-in to protein shakes or any food to increase the protein content with no additional fat or carbs. Great addition to your arsenal.
8. Whey protein
Fast absorbing, high bio-availability (your body can use a large percentage of it). Watch out… not all whey proteins are created equally.
9. Cottage cheese
A good way to add a slow digesting protein to your diet.
10. Elk
Typically very low in fat. Great for post workout!
Gone are the days of chicken and broccoli every meal boys and girls! Some great alternatives above, mix it up!
For more muscle building nutrition to maximize your gains, check out my MI40-Xtreme program now!
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