Protein Consumption

Protein is the building block for muscle growth. Let's dive into this article going over:

1. What Is Protein?

2. Structure of Protein: Amino Acids And What They Do

3. What Is A Complete Protein?

4. What Is An Incomplete Protein?

5. How Is Protein Digested And Absorbed?

6. Calculating How Much Protein You Need

What Is Protein?

Protein is a building block of amino acids linked by peptide bonds- the building blocks to repair muscle tissue.

Structure Of Protein: Amino Acids And What They Do

Amino acids synthesize and repair proteins in the body. Many refer to BCAAs (branched chain amino acids) as the building blocks for muscle. There consist a total of 20 amino acids (table 1-1). 9 amino acids are are essential amino acids (EAAs), meaning they must be obtained by your diet and cannot be made in the body. The other 11 amino acids are nonessential, which can be made in the body as long as there are adequate EAAs and adenosine triphosphate (substrates) for their synthesis. Every individuals supply of amino acids from the body are derived from 2 sources: protein consumption from foods, or the breakdown of internal protein sources and body tissue.

Table 1-1: Amino Acids

What Is A Complete Protein? (table 1-2)

A protein source that provides all essential amino acids (EAA), ONLY if it provides all of the essential amino acids: leucine, isoleucine, valine, methionine, phenylalanine, threonine, tryptophan, lysine, and histidine.

Complete Protein Sources: (animal sources) meat, poultry, eggs, fish, dairy, soy, hemp protein.

What Is An Incomplete Protein? (table 1-2)

A protein source that LACKS one or more of the natural essential amino acids (EAA) required to build cells.

Incomplete Protein Sources: legumes, grains, and vegetables (FDA, 2018)

Table 1-2 Complete and Incomplete Proteins

How Is Protein Digested And Absorbed?

1. Through the mouth: chewing enhances the breakdown of proteins through denaturation.

2. Stomach: hydrochloric acid and enzyme pepsin break down proteins to peptide chains in the stomach.

3. Small Intestine: protease enzymes break down peptide chains to single amino acids and dipeptides which can then be absorbed into the body.

4. Portal Vein/Liver/Circulation: amino acids are absorbed into the portal vein and processed through the liver and into the bloodstream that supplies to the muscles.

Calculating How Much Protein You Need

It is important to differentiate between false or misleading nutrition claims and credible, proven nutrition information. Let's see the recommended protein intake ranges per day. Scientific research analyzed and conducted by Kerksick et al, 2018, USDA Dietary Guidelines, and Karpinski & Rosenbloom, 2017); (table 1-3)

Table 1-3 Recommended Protein Intake Ranges (per day)

Conclusion

As we understand, amino acids come in 20, essential being 9, and the other 11 being nonessential. Protein and amino acids are the building block for rebuilding muscle tissue. You need complete protein consumption derived from meats, dairy, seafood, etc., in order to benefit from mature muscle recovery, which includes all essential amino acids. Outlined in table 1-3, you are guided with the most recent and scientifically researched and proven amount of protein consumption needed to aid in whatever population you reside in for your training goals. I hope this helps!