How to Choose the Best Quality Proteins for Muscle Gains

Find out how to choose the best quality proteins for muscle gains.

Not all proteins are created equal. Protein is crucial for building muscle as it provides the essential amino acids needed for muscle protein synthesis, the process responsible for constructing new muscle tissue. These amino acids act as the building blocks for repairing and rebuilding muscles after intense exercise. Additionally, protein influences anabolic hormones, supports recovery, and can serve as an energy source when required. Ensuring an adequate and quality protein intake is essential for optimizing muscle growth, especially for those engaged in strength training or resistance exercise.

Virtually everyone on the planet who knows the minimum basic about building muscle will tell you the importance of eating enough protein to fuel your body when you work out and grow back stronger and bigger muscle tissue.

But should you eat more chicken or eggs? What about some underrated protein source such as lentils? Which is best for you? For that we turn to the expertise of Mike Israetel.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

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Today, using his knowledge, we delve into the crucial world of protein quality and its significance in achieving fitness gains. Understanding the nuances of protein quality is essential for maximizing its benefits in your diet. So, let’s break it down.

How Much Protein is Too Much Protein?

How to Choose the Best Quality Proteins for Muscle Gains

Protein quality is not just a subjective judgment but a scientifically measured variable, thanks to nutritionists who devised indices for this purpose. One widely acknowledged scale is the Protein Digestibility Corrected Amino Acid Score (PDCAAS). This scale evaluates two vital aspects: how well proteins are digested and absorbed, and the fraction of protein utilized for functional purposes rather than burned as energy.

The PDCAAS Scale

The PDCAAS scale ranges from 100, with whey protein even surpassing this benchmark. Milk proteins and egg proteins also top the list, providing the body exactly what it needs. As you move down the scale, proteins like soy, beef, chickpeas, black beans, and peanuts offer diminishing levels of complete utilization. Notably, gluten, often vilified in the modern diet, scores a mere 25% on the PDCAAS.

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Practical Implications for Your Diet

Now, let’s get down to the nitty-gritty. How does protein quality affect your diet, and what should you consider for optimal gains?

1. The 50% Rule:

When analyzing diets in studies, researchers often use mixed diets, incorporating various protein sources. The key takeaway is that if at least half of your daily protein comes from sources with a PDCAAS score above 90%, the general rules for protein intake likely apply to you. A rule of thumb is aiming for around one gram of protein per pound of body weight.

2. Source Matters:

While the 50% rule provides a solid foundation, it’s still advisable to prioritize high-quality protein sources. Aim for proteins with a PDCAAS score of 90% or above, such as eggs, dairy, lean meats, and high-quality vegan options like soy microprotein.

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3. Quality Over Quantity:

Be cautious of low-quality protein sources. If a significant portion of your protein intake is from sources scoring below 50%, consider adjusting your calculations. Some individuals opt to treat these proteins as 50% carbohydrates and 50% protein to more accurately reflect their nutritional impact.

4. Optimizing Protein Timing:

Rather than consuming large protein quantities in a single sitting, aim for even distribution throughout your meals. This ensures better absorption, digestion, and assimilation into muscle over the course of the day.

5. Complementary Sources for Vegans:

If you follow a vegan or plant-based diet, combining complementary sources like beans and rice can provide a complete and relatively high-quality protein profile.

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Read Also: Most Important Factors to Build Muscle Beyond Protein Consumption

In the quest for gains, understanding protein quality is paramount. While the intricacies of PDCAAS scores might seem daunting, the key is to strike a balance. Prioritize high-quality protein sources, aim for even distribution throughout your meals, and don’t be afraid to mix and match complementary sources if you’re following a plant-based diet. In the end, your gains will thank you.

Remember, the road to fitness is not just about lifting weights; it’s about making informed choices in the kitchen too. So, go ahead, tailor your protein intake, and let the gains begin!

For a full explanation of how to choose the best quality proteins for muscle gains from Mike Israetel himself, you can simply hit the play button in the video below.

6 Signs You Are Suffering from Protein Deficiency

Protein plays a pivotal role in building muscle due to its composition of amino acids, which are the building blocks of tissues in the body, including muscles. Here’s why protein is crucial for muscle building:

1. Amino Acid Supply:
   • Proteins are broken down into amino acids during digestion.
   • Amino acids are essential for various bodily functions, and specific ones, called essential amino acids, cannot be synthesized by the body and must be obtained through diet.
   • These amino acids, especially the essential ones, are vital for protein synthesis, the process by which cells build proteins.
2. Muscle Protein Synthesis (MPS):
   • MPS is the body’s mechanism for building new muscle proteins.
   • Amino acids derived from dietary protein act as the raw material for MPS.
   • For optimal muscle growth, the rate of protein synthesis needs to exceed the rate of protein breakdown, creating a positive protein balance.
3. Repair and Recovery:
   • Intense physical activity, such as weightlifting or resistance training, causes micro-damage to muscle fibers.
   • Protein is essential for repairing and rebuilding these damaged muscle tissues during the recovery phase.
   • Adequate protein intake helps minimize muscle soreness and enhances the recovery process.
4. Hormonal Support:
   • Protein intake influences the release of anabolic hormones, such as insulin and growth hormone.
   • These hormones play a crucial role in promoting muscle growth and recovery.
5. Energy Source:
   • While carbohydrates and fats are primary energy sources, protein can also be utilized for energy, especially during periods of calorie restriction or intense exercise.
   • This energy sparing effect ensures that carbohydrates and fats are primarily used for energy, allowing protein to focus on its role in muscle building.
6. Satiety and Weight Management:
   • Protein has a higher satiety effect compared to carbohydrates and fats, meaning it helps you feel full and satisfied.
   • This can be beneficial for weight management by reducing overall calorie intake and preserving lean muscle mass.

In summary, protein is essential for muscle building as it provides the necessary amino acids for muscle protein synthesis, supports muscle repair and recovery, influences anabolic hormones, and serves as an energy source when needed. For individuals looking to optimize muscle growth, ensuring an adequate and quality protein intake is a fundamental aspect of their nutrition plan.

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