When it comes to building slabs of muscle, there’s no question that animal-based proteins are the gold standard. If you have been around Power Athlete for any length of time, there’s a good chance you’ve heard the phrase “Flesh Builds Flesh.” In other words, your first stop for protein sources should be ones that had a face and a mother.These power packed proteins are an efficient and compact way of consuming the nutrients you’ll need to Empower your Performance. In this bite sized tip, we’re doing a quick 101 on the magic behind what makes these proteins the superior choice.
Amino Acids: The Building Blocks
Where better to start than from the foundation: amino acids. Amino acids are organic compounds that are the building blocks of protein. They consist of an amino group, a carboxyl group, and a side chain bonded to a central atom. There are 20 amino acids, of which 9 are essential. What makes them essential? Simple: you do not make enough of them for use, so you must ingest them through food. And, can you guess which proteins have all the essential amino acids in abundance and easily digestible?
Beyond just amino acids, whole proteins provide additional nutrients that contribute to the overall well-being of your body as a whole. Meats such as lean beef, chicken breast, turkey, and pork tenderloin provide iron and B vitamins. Seafood is rich in omega 3 fatty acids that reduce muscle inflammation, enhance protein synthesis, and support recovery. And whole eggs, those cholesterol-laden demons, are considered the perfect protein source containing all the essential amino acids in the right proportions.
We’d be remiss if we also didn’t include some common protein powders in our discussion. While dairy is not a good option for some, there’s no doubt that whey protein is a solid fast-absorbing protein source with a good amino acid profile. Casein is a slow releasing source that supports protein synthesis while sleeping if consumed before bed. Put another way, with the proper dosing of casein you are effectively building muscle as you sleep. And if it’s cutting season, whey and casein help you meet your daily protein needs without the additional fat and calories.
In a previous article, we looked at protein quality scores. Protein quality refers to digestibility and absorbability – how easy your body can withdraw and absorb the protein and amino acids from the food you eat. Compared to plant-based sources, animal proteins regularly score higher in both categories, meaning it is more bioavailable for use. Again, compact, and efficient to get the job done.
Spread Protein Throughout the Day
If you want to build a house on Jacked Street, you are going to need the proper building materials. If you are already banging weights daily (which you probably are), that’s half the battle. But, you’re going to need a constant feeding of protein to realize the benefits. Protein is in high demand around the body because of its numerous roles, which means it’s running through it faster than John Wick piles up bodies. This means you’ll need a steady supply if you want to keep pushing growth. Spread your feedings throughout the day, with 3-5 meals getting 30-50 grams of protein per meal depending on your goals.
f you’re still confused about how much protein you’ll need or what sources are best, or just need a little extra guidance, head on over to www.powerathletehq.com/nutriton and hire your very own nutrition ninja to set yourself straight!
Coaching: Power Athlete Nutrition Coaching
Education: Power Athlete Academy
Recipe: Pulled Pork by Rachel Koo
Rob has been in the fitness/strength and conditioning industry for 21+ years. For the last 12 years, he has owned and operated CrossFit West Houston. Through CrossFit, Rob found Power Athlete the methodology course and earning his Block One. Nutrition is a passion which lead him to currently pursuing a Masters program in Nutrition at Lamar University and Power Athlete Nutrition coach.
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