Category Guide

• Overview Learn More
  Close

  Overview

  Protein is a very important nitrogenous organic compound responsible for providing natural occurring amino acids such as Leucine, Isoleucine and Valine which are essential in speeding up muscle protein synthesis for the growth of lean muscle tissue.

  Protein is made up of 20 amino acids. Nine Essential Amino Acids that need to be consumed through the foods we eat and eleven Non-Essential Amino acids that the body produces. Protein is also used for building and repairing tissues throughout the body not only muscle tissue but also hair and nail cells. So therefore it is important to consume protein during the times of injury to promote better and faster recovery.

  Like Carbohydrates and Fats, Protein is very essential and is known as a macronutrient which needs to be consumed in large quantities. The body cannot store protein so it needs to be consumed every single day. Proteins are complex molecules, and so the body takes longer to break them down than carbohydrates. As a result they are slower and longer lasting energy source. The percentage of protein the body can use to synthesize essential amino acids varies from protein to protein. During the times of dieting for fat loss, it is essential to consume more protein because being in a caloric deficit forces the body to look for another energy source which will be body fat and muscular tissue. Eating larger quantities of protein helps to preserve muscle tissue as protein is a very ‘expensive’ molecule to be used as energy.

  Back in the 70’s and 80’s Bodybuilding scene, Egg Protein was crowned the ‘Gold Standard’ protein source because it had a biological value of 100. Biological value is the amount of absorbed protein that is retained in the body for maintenance and growth. Since the technology and research drastically advanced since then, the rise of Whey protein had now become the almighty protein source with a biological value of 104. Meat, milk and fish protein has a better biological value compared to plant proteins such as Soy.

  References Schaafsma G (July 2000). "The protein digestibility-corrected amino acid score". The Journal of Nutrition 130 (7): 1865S–7S.

  Schaafsma G (July 2000). "The protein digestibility-corrected amino acid score". The Journal of Nutrition 130 (7): 1865S–7S.

  Suárez López MM, Kizlansky A, López LB (2006). "[Assessment of protein quality in foods by calculating the amino acids score corrected by digestibility]". Nutrición Hospitalaria (in Spanish)21 (1): 47–51.

  "Is the protein in Mycoprotein of a high quality?". FAQ. Marlow Foods Ltd. Retrieved 22 August 2012.

  Hoffman, Jay R.; Falvo, Michael J. (2004). "Protein – Which is Best" (PDF). Journal of Sports Science and Medicine 3 (3): 118–30.

  Darragh AJ, Schaafsma G,Moughan PJ (1998). "Impact of amino acid availability on the protein digestibility corrected amino acid score". Bulletin (International Dairy Federation) 336: 46–50. Dutch Dairy Foundation on Nutrition and Health Proceedings of the International Workshop on Nutritional Aspects of Milk Proteins in Comparison with Other Proteins, organized by the Dutch Foundation on Nutrition and Health, Utrecht, the Netherlands, March 13–14, 1995

• Science Learn More
  Close

  Science

  Protein provides the body with building blocks to produce amino acids that are required for building muscle.

  Proteins are complex molecules, and so the body takes longer to break them down than carbohydrates. As a result they are slower and longer lasting energy source. The percentage of protein the body can use to synthesize essential amino acids varies from protein to protein.

  The body can use 100% of the protein in eggs and a high percentage of the proteins in milk and meats. The body can only use a little less than half of the protein in most vegetables and cereals. The body needs protein to maintain and replace tissues and to function and grow. Protein is not usually used for energy.

  However, if the body is not getting enough calories from other nutrients or from the fat stored in the body, protein is used for energy. If more protein is consumed than is needed, the body breaks the protein down and stores its components as fat.