Vegetable, animal, low-calorie or fast proteins. What 5 factors will help us in choosing quality proteins? | Steroids4U.eu

Vegetable, animal, low-calorie or fast proteins. What 5 factors will help us in choosing quality proteins?

You already know a lot about proteins, as we have given a lot of space to this important macronutrient. But they deserve that space and you already know 4 factors that need to be aware of when they are higher, you also know about the well-known myth about the maximum amount of protein in food or their safety. Do you know everything, but also how to choose a quality source of protein?

But what exactly is that quality? In general, it means how well or poorly the body will use a given protein. It concerns how the essential amino acid profile (EAA) of a protein meets the requirements of the organism. Protein digestibility and the bioavailability of amino acids also play a role in this regard.

Amino acids are the building blocks of protein. Depending on which source of protein we use in our diet, we range from 18 to 22 different amino acids that occur in the human diet. These amino acids can be divided into essential (EAA) and non-essential (NEAA). There are 9 essentials (histidine, isoleucine, leucine, valine, lysine, threonine, phenylalanine, methionine and tryptophan) and must be ingested from food, while non-essentials (alanine, cysteine, glutamine, carnitine, tyrosine) the body can make itself. Skeletal muscle consists of a high proportion (approximately 50%) of EAA.

Although the most important amino acid in muscle protein stimulation is leucine, ingestion of essential amino acids (approximately 10 g) in free form or as part of a protein mixture (20-40 g) has been shown to be the maximal stimulus of muscle protein synthesis (MPS). Simply put, as part of protein consumption, we want them to include all EAAs.

Vegetable Vs. animal

Here we come to the first point, and that is the difference between animal and plant sources of protein. In general, animal proteins have a higher proportion (9% to 13%) of leucine, in contrast to vegetable proteins (6% to 8%). In addition, animal proteins contain all 9 essential amino acids, while most plant protein sources lack one or more EAAs. A clear exception may be quinoa (we'll talk about the little hook later). Proteins from animal sources are therefore of higher quality compared to proteins from plant sources, due to the higher content of essential amino acids. This fact can be (to some extent) compensated by the increased consumption of vegetable proteins or a suitable combination thereof. For example, the combination of red beans and rice contains complete EAA because rice lacks lysine and methionine beans. In combination with other quality sources, proteins from plant sources can provide not only proteins but also other important nutrients.

Digestibility of animal vs plant resources

In addition to the fact that plant resources are generally absent from complete EAA, there is also a difference in their digestibility. Most protein digestion takes place in the small intestine, where the protein is broken down into smaller amino acid chains by various protein-cleaving enzymes. Like most processes in the body, this one "costs" something, so the distribution is not 100%. Vegetable proteins have significantly lower digestibility (flakes - 86%, rice - 76%) than proteins of animal origin (94 - 97%), which is a practical recommendation that we use vegetable proteins, if for some reason the animal ones are absent in the diet, more per day.

Slow vs fast sources

Most people seem to associate slow proteins with casein and fast ones with whey. Both sources begin to appear in the bloodstream at about the same time, but whey has a higher overall response (amino acids rise higher in the blood) than casein, but casein maintains the level of these amino acids for a long time (even after 3-4 hours). This happens in the "fasting" state. An average large meal can be digested in 5-6 hours. Even after consuming "fast" proteins, there is no guarantee that they will still behave so "quickly" if there is still previous food in the small intestine. I dare say that most people do not train on an empty stomach, so we need to think about this fact. Research is primarily focused on comparing whey and casein, so much data is not available on other protein sources. Here, however, it should be borne in mind that when comparing protein (as a specific processed source of protein) and classical forms of protein, most of these sources are slow in nature. Namely, by-products in the protein source, such as fiber, fat, connective tissue, etc., can affect digestibility and the physiological response to essential amino acids.

In the words of Lyle McDonald - before and during training it will be better to consume "fast" protein and after training "slow", while he generally recommends a combination of whey (or soy isolate) and casein in other scenarios. Older exercisers may be an exception, as they will benefit more from the higher increase in amino acid levels provided by the rapidly absorbed protein.

Low calorie vs high calorie sources

Proteins are found in different foods with different fat contents, which ultimately determines their total caloric value. Both animal and plant sources can be quite caloric, which we should keep in mind when choosing them. For example, we would have to eat almost 3 pounds of potatoes to reach a content of 3 g of leucine, or half a pound of rice, in the case of 300 g of the quinoi mentioned, which would represent 1000 calories! In the case of animal sources such as beef, it is possible to find parts of it which contain 20 g of fat but also 4 g of the same weight. Similarly, fish (tuna vs salmon) can be used as a source of protein. For example, the proteins provided in 30 g of chicken breast are almost double one tablespoon of peanut butter, but the amount of calories in one tablespoon of peanut butter is twice as high as said 30 g of chicken breast.

Depending on the source of animal protein and a person's total energy expenditure, it is estimated that approximately 10% to 20% of total calories are needed to cover all EAAs from the diet. However, 25% to 45% of total calories are needed to cover all EAA requirements if the diet is limited exclusively to vegetable protein sources.

Nutritionally richer vs. less richer resources

Of course, protein sources should not only be selected on the basis of calories, but also in terms of other nutrients that are part of them. There are several important micronutrients that should weigh in deciding which source of protein to choose. Zinc, iron and B12 are important nutrients found in the largest and best absorbed amounts in food from animal sources. We will mention poorer red meat, chicken or seafood. People who limit their intake can easily be deficient in these micronutrients.

We can point to calcium. The most available source of calcium in the diet are dairy products, which also provide an excellent combination of slow and fast proteins. We should always consider carefully how we will handle our caloric budget and what we prefer to invest in it. For example, egg whites are a source of low-calorie protein, but whole eggs contain extremely high quality proteins and other very beneficial nutrients. Plant sources of protein also have their advantages, the fats in nuts are excellent and the fiber content of, for example, beans, peas, lentils is also important for health.

Final word

The aim was to point out that even when choosing protein sources, it is necessary to perceive the overall context, because while in one case a certain type of protein may be very suitable, in another it may not be so. In the case of a situation of insufficient calorie intake, insufficient protein intake, the importance of the quality of the consumed proteins increases considerably compared to the situation when proteins are consumed in sufficient quantities (more than 1.6 g / kg body weight) and not during caloric restriction.

In general, low-fat animal products tend to provide the best quality, highest digestibility and highest micronutrient content compared to foods of plant origin, but this does not mean that the consumption of plant proteins is unnecessary. However, it should be borne in mind that more calories will be associated with protein sources in plant form than in animal form. While older people should pay attention to higher doses of protein in individual meals, or consider including whey protein, the younger ones have a rather slow-absorbing protein, or at least a combination of fast and slow, which will yield the best results. If you should take only one, consume enough and different sources of protein so that your diet is varied and not monotonous.

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