We all know how important protein is when it comes to building muscle.
But not knowing the different types of protein can mean a lot of wasted dollars and a lot
of wasted hours in the gym.
[Music Intro]
What's up guys?
Jeff Cavaliere at ATHLEAN-X.com
I wanted to go over something with you guys, something really basic is protein.
Now I mentioned in the open, we all know how important protein is when it comes to building
muscle.
But there are different types and sources of protein that can make a big difference
depending on where you are going to get your protein each and every day.
So really what I want to do is break it down for you and show you why and so that you understand
what it means when it talks about good sources of protein and bad or maybe not the best sources
of protein.
.First and foremost we have 2 main sources of protein we can go to: animal and vegetarian
or vegetable.
In our animal sources you know all the main culprits here: meat, beef, poultry like chicken
and turkey, fish and anything animal derived like milk, eggs, yogurt or pork.
Right?
We know those.
I am going to tell you the main difference between that in a second.
Next though, vegetables.
We have legumes or beans, grains like wheat, nut butters-[peanut butters, things like that-seeds
or nuts themselves.
The main difference here is that vegetarians often have a hard time getting enough protein
because the vegetarian sources are incomplete proteins.
Now what do I mean by that?
A complete proteins is one that has all 9 of the essential amino acids that our body
needs in the right proportions.
So what are the 9 amino acids-let me see if I can think back to my chemistry days.
We have 1)Threonine 2)Histidine 3)Lysine, our
branched amino acids 4)Valine 5)Leucine 6)Isoleucine-we have 3 more- 7)Methionine and Cysteine 8)Phenylalanine
and Taurine and number 9) Tryptophan.
That goes back to Chemistry school for me to remember that.
Anyway, here is the point: a complete protein has all of these in the amounts that they
need to be.
All those meat sources, all those non-vegetarian sources all have these in those amounts.
So the next thing we are going to consider is how bio-available it is and how digestible
it is.
That is a different argument.
For now our problem is that our vegetarian sources don't.
They are incomplete.
A lot of times grains will be high in Methionine but low in Leucine, or low in Lysine.
OK?
So what we have to combine them.
You can take an incomplete protein and you can make a complete protein based on the combining
of these.
Now you can take a grain that is high in Methionine like rice and combine it with beans, that
are going to pick up the slack of the Leucine that the grains do not have.
Same thing again like peanut butter on whole wheat bread.The whole wheat will be high in
Methionine but low in these 2, but the peanut butter will
pick up the slack here, but not be so high here.
So this whole thing of food combining.
We do that in meal plans in ATHLEAN-X.
I don't want you to have to think about all this because it can become confusing.
You can be left with an insufficient supply of protein because you are making the wrong
choices.
Or you are taking 2 proteins that are high in Methionine, 2 grains, but you are not complementing
them with something that will be high in the other elements, especially the branched chain
amino acid here.
All of that shows you that yes, you can get complete proteins in your diet, and most likely
it is going to come from an animal source, but you can make it a lot easier on yourself
if you rely on some things that we know are complete proteins and easier to find.
A lot of times that is our supplement.
Look at our list here.
We has PDCAAS: Protein, Digestibility,-something to do with compatibility of amino acids.
They did a scale.
You can look this up though.
Basically it shows you what the highest bio-availability is of a protein.
Right here at the top you have Casein, which we do include in Athlean-RX3 which is a reconstruction.
You have egg whites which are always a staple of what we do.
Often I recommend them as part of the ATHLEAN-X meal plans.
Egg whites in the morning with salsa.
Soy protein, again we know it has high digestibility, good source of protein but not so great for
guys, but again it is up there.
Whey protein: we all know how important that can be.
Whey protein is on this list as a 1.0 which is the highest it can be in terms of digestibility
and availability.
You have got beef, chick peas that fall below.
Black beans, peanuts, whole wheat bread, brown rice.
Brown rice is at 4.0 compared to these whey proteins.
Again, it underscores that we can combine the brown rice at 4.0 with
black beans at .75 and it gives us a complete protein and adds up as a digestible and available
source of protein.
So What I was trying to show you here, is that sometimes that relying on our whey proteins
or relying on our casein proteins can be a big big help with getting the most protein
in in the day.
You don't have to worry about the science of combining all these things together.
So wherever it is guys.
Whatever it is that you rely on, whether it be supplements or ATHLEAN-Rx, whether it be
even just through your diet.
Just make sure that you have a good understanding and a good grasp of your animal sources of
protein and your vegetable sources of protein.
If you are doing that, how you are combining it all because in the end, that is what matters
the most.
Guys if you haven't already, come on board with TEAM ATHLEAN.
If you don't want to be a chemist.
If you don't want to have to worry about anything I just said, or even pronounce a single word
of what I just said.
you can get it all laid out already in the ATHLEAN-X Factor meal plans.
it is 90 days of everything that you need to know from start to finish, literally meal
by meal.
Guys it is getting close to summer here.
As I always say in these videos now, I think I try to underscore.
If you want to look good, a lot of it happens with what you do in the gym here, but also
what you do in the kitchen behind the plate.
You have to eat right, if you want to look right.
That is what we are trying to put together for you.
So come on board TEAM ATHLEAN.
We will be back again next week with another video.
Thanks again guys.
See you soon.