what's up everyone morey croson here from the performance lab of California and we are doing
our first nutrition for athletes episode today we got less here with us Weston cold bag he's
been doing the logic team training stuff and his background is actually in nutrition so
we had two great long 100% so yeah like that like Maury said my background is in nutrition so we're
gonna do some deep dives on a lot of topics that athletes really need to know about when they are
going into any type of athletic performance and so for today we're gonna try to tackle the probably
biggest topic for any athlete and that is protein what type of protein that athletes should be using
the differences between men and really just use this as a little educational time for you guys
to know what you are putting in your body and how it's going to react to what you're doing yeah big
thing about protein that is super important is just to get the understanding that it's a
most commonly underutilized right in the modern diet where you know there's most people that are
protein inadequate and compared do you know really fats or carbohydrates and this one from a macro
perspective and probably even more prevalent when it comes to to younger athletes really not having
enough protein and right now when you're younger is when you have the most amount of opportunity
to really build back that muscle and build off of the workouts that you're doing because lighting
doesn't really work if you're watching this train I'm sure you work out good amount so you've really
got to be able to get great protein sources and the right amount of protein and so we'll go into
a little bit of both of that and so we're gonna break down you know we'll get started perfect just
one of the differences from a protein perspective you're gonna get out of chicken and comparison to
beef and comparison to some more by the plan so so with all types of proteins what we really need
to do is kind of break down what protein actually is so when we look at protein as kind of a bigger
molecule we call protein one of the four macro nutrients macro being bigger carbohydrates and
fats being the other two components alcohol is kind of the outlying fourth one gets its own
little category but obviously we're going to focus on protein and every gram of protein we have four
calories and each protein is made up of these things called amino acids and these are going
to be the smaller building blocks you could say of protein and so when we look at something like
a chicken breast or beef or really popular right now would be a pea protein isolate or rice protein
isolate you're going to find that the amino acid ratios are going to be very different so
when we look at something like beef for instance you're gonna see a lot more leucine which is one
of those BCAAs that we've all heard about and that's actually the amino acid that triggers
muscle growth so in terms of an athlete trying to gain and build muscle leucine is going to be the
number one amino acid that you're looking for and that's and all types of beef or what type
would be specifically so that's in all types of be protecting every single type of plant or a star
excuse me not plant protein animal-based proteins so when we're looking at chicken were looking at
beef obviously they're gonna have turkey great fish shellfish like shrimp milk products whey
protein casein protein as well they all have different amounts of leucine but they're gonna
have an extremely like it's so much more loose a plant-based pea protein rice lentils and that's a
big reason why it's a little bit harder for vegan athletes to gain muscle is that first thing right
there and so what is what a key difference between you know like a chicken eating chicken or turkey
or even like this sub shell but it's basically the white meat in comparison to read me cuz I'd
almost say that is a very important thing to to go over and I want you guys to be able to really
utilize the the best type of protein for what you're trying to get in your goals and putting
on more muscle and getting stronger country that's that's actually a very good question because when
we look at an athlete a big thing we want to do is look at their goals right so let's say
we have a baseball player it's their offseason they're trying to gain a little bit more mass a
great option between white meat and let's say red paint or darker means is the darker means and the
red meats are going to be better for muscle growth you're gonna find in red meat there's
going to be a lot or creatine in there naturally print creatine which is gonna help with muscle
growth you're gonna find a lot more like I said leucine is a big one as well but also the signs
amino acids you're gonna find different variables in the micronutrient level so when we look at
something like a chicken breast which going back to our bowls if you're trying to lose fat chicken
breast is gonna be a lot better because lower calorie or fat lock cure of a protein however
it's gonna have a lot less of the B vitamin complex which is very very crucial for muscle
growth and actually athletic performance so that's what the chicken chicken does have it so cheating
does have that chicken breast is gonna have a lot less than the chicken thigh or a darker B
and even more so ready it's gonna have a lot more than even the chickens I would very big when it
comes to muscle growth on the bean vitamin complex a lot of people tend to supplement with B vitamins
b12 being the most important however you know a big staple for this is you always want to try to
eat your nutrients instead of taking it through supplementation first obviously supplementation
is in the work but I read me that's a huge difference between okay I know you're trying
to lean out more that's when you're going more into doing other stuff yeah yeah and then if you
really try to put on more weight and that's where you're going to more of the right knee