THE PROTEIN PRODIGY

For a long time, red meat was demonized and we saw a rise in plant-based diets. But the truth is the demonization of red meat came from AA in the bloodstream - Arachidonic acid, which is high in GRAIN FED animal proteins - AA (omega 6) from animal proteins - gets a bad rap because its linked to brain inflammation, but high amounts of linoleic acid (seed oils) are converted to AA in the body... So we can't be blaming meat!

Protein has often been misunderstood and unfairly labeled as the "bad guy" in various dietary discussions. However, it is essential to recognize that protein is a vital macronutrient necessary for numerous physiological processes in the body. Instead of demonizing protein, it is more accurate to explore the factors that might affect its digestion and absorption, such as low stomach acid. Protein digestion begins in the stomach, where it encounters stomach acid (hydrochloric acid) and digestive enzymes like pepsin. These components break down protein into smaller peptides and amino acids, facilitating their absorption in the small intestine. Adequate stomach acid levels are crucial for efficient protein digestion. Low stomach acid, a condition known as hypochlorhydria, can lead to incomplete protein breakdown. This can result in various digestive issues, including bloating, indigestion, and malabsorption of nutrients. Several factors can contribute to low stomach acid levels, including aging, stress, and the use of certain medications. Addressing these underlying causes, when possible, may help improve stomach acid production and subsequently enhance protein digestion.

Protein is put on a pedestal in the body-building industry for good reason -

Building Blocks: Protein serves as the fundamental building block for tissues, organs, enzymes, hormones, and antibodies.

Functional Diversity: Proteins exhibit a wide range of functions, including catalyzing chemical reactions as enzymes, transporting molecules, providing structure and support, facilitating communication between cells, and regulating gene expression.

Nutritional Importance: Protein is a macronutrient required in significant quantities in our diet. It provides essential amino acids that cannot be produced by the body and must be obtained through food.

Satiety and Weight Management: Including protein-rich foods in meals can help control appetite, support healthy weight management, and prevent overeating.

Metabolism and Energy: Protein plays a role in the metabolism of macronutrients. It can be converted into glucose through gluconeogenesis, provide a source of energy, and contribute to maintaining stable blood sugar levels.

Repair and Recovery: Protein is essential for muscle repair and recovery after physical activity or injury. It helps rebuild damaged tissues and supports the growth and maintenance of lean muscle mass.

Protein has the highest tef (thermic effect of feeding) you expend more calories processing it in the body, which contributes to a larger calorie expenditure during the day.

Over fed and undernourished.

The majority of people are not looking to increase caloric consumption. We want to achieve satiety and increasing animal protein is one of the best ways to increase satiety while providing bioavailable protein and other micronutrients.

The truth is that plants do not have complete proteins, and low protein digestibility scores - making animal protein a superior source of essential amino acids. Vegetarian diets are often low in vitamin d, creatine, iron, taurine, zinc, carnosine, vitamin k2, vitamin e and b12 - again making animal protein a better source of bioavailable micronutrients and minerals.

Both animal and plant proteins can offer a wide range of benefits, and the optimal choice depends on various factors, HOWEVER animal protein is often considered superior in certain aspects due to several reasons:

• Complete Protein: Animal-based protein sources such as meat, poultry, fish, eggs, and dairy products typically contain all essential amino acids in the right proportions. They are referred to as complete proteins, providing the full spectrum of amino acids necessary for optimal growth, tissue repair, and overall health.

• Higher Biological Value: The biological value (BV) of a protein measures its ability to be absorbed and utilized by the body. Animal proteins generally have higher BV compared to most plant proteins. This means that a larger percentage of the protein consumed from animal sources is used effectively by the body.

• Essential Nutrients: Animal proteins often come packaged with other essential nutrients like iron, vitamin B12, zinc, and omega-3 fatty acids, which may be less abundant in plant-based protein sources. These nutrients are crucial for various physiological functions, such as red blood cell production, neurological health, and immune function.

• Muscle Protein Synthesis: Animal protein sources have been shown to stimulate muscle protein synthesis (MPS) to a greater extent compared to plant proteins. This is particularly important for athletes, individuals looking to build or maintain muscle mass, and those in post-surgery or injury recovery.

However, it's worth noting that plant proteins have their own advantages:

• Fiber and Phytonutrients: Plant proteins are often accompanied by dietary fiber and a variety of phytonutrients, including antioxidants, vitamins, and minerals. These components contribute to overall health, gut function, and disease prevention.

Follow these tips to optimize protein in your diet:

→ approximately 1 gram of protein per pound of lean body mass. Protein needs can vary based on factors such as activity level, age, and individual goals. By providing an adequate amount of protein, this guideline aims to support muscle maintenance, repair, and growth. Protein is essential for the synthesis of new muscle tissue and helps prevent muscle breakdown, especially during periods of intense physical activity or resistance training.

→ Faster Digesting Proteins Pre and Post Workout like Whey or Egg Whites: Faster digesting proteins, such as whey or egg whites, are often recommended before and after workouts. These proteins are quickly broken down into amino acids and absorbed by the body, allowing for a rapid supply of amino acids to the muscles. This can aid in muscle recovery, repair, and the initiation of protein synthesis, optimizing the benefits of exercise. Whey protein, in particular, is rich in branched-chain amino acids (BCAAs), which are important for muscle protein synthesis and recovery.

→ Slower Digesting Proteins with Main Meals Away from Training or Exercise: Slower digesting proteins, such as casein or meat-based proteins, are often consumed with main meals that are further away from training or exercise sessions. These proteins are digested and absorbed at a slower rate, providing a sustained release of amino acids into the bloodstream. This prolonged amino acid availability can help support muscle protein synthesis throughout the day and prevent muscle breakdown during periods of fasting or extended time between meals.

→ Wide Variety of Plants for Fiber & Other Phytonutrients, Best Combined with Animal Protein: While animal proteins are rich sources of essential amino acids, it is beneficial to combine them with a wide variety of plant foods. Plants provide fiber, which promotes digestive health and helps maintain regular bowel movements. Additionally, plant foods contain various phytonutrients, such as antioxidants and anti-inflammatory compounds, which contribute to overall health and disease prevention. Combining animal protein with plant foods creates a balanced and nutrient-rich diet that supports optimal health and well-being.

→ Lower Stress Hormones to Improve Protein Digestion (Increase Stomach Acid): Stress hormones, such as cortisol, can impact protein digestion and absorption. High levels of stress can reduce stomach acid production, leading to impaired protein breakdown and digestion. Lowering stress levels and implementing stress management techniques can support optimal protein digestion. Additionally, ensuring adequate stomach acid levels, such as through proper hydration, a balanced diet, and managing any underlying digestive conditions, can aid in protein digestion and nutrient absorption.

→ Take Digestive Enzymes with Animal Protein if You Struggle to Digest it Optimally: Some individuals may experience difficulty digesting animal protein, leading to discomfort or digestive issues. In such cases, taking digestive enzymes can be beneficial. Digestive enzymes, such as proteases, help break down proteins into smaller peptides and amino acids, aiding in digestion and absorption. These enzymes can supplement the body's natural enzyme production and support the breakdown of proteins, improving overall digestion and nutrient utilization.

→ Reduce Grain-Fed Animal Proteins and Increase Grass-Fed Sources: The source of animal protein can impact its nutritional profile. Grain-fed animal proteins may have a higher omega-6 fatty acid content and lower omega-3 fatty acid content compared to grass-fed sources. By prioritizing grass-fed animal proteins, individuals can increase their intake of omega-3 fatty acids, which have anti-inflammatory properties and are associated with various health benefits. Additionally, grass-fed sources are often touted as being more nutrient-dense, containing higher levels of vitamins and minerals.

In conclusion…

Protein plays a crucial role in the body-building industry and overall health. It serves as the building block for tissues, enzymes, hormones, and antibodies, while also providing essential amino acids that cannot be produced by the body. Including protein in your diet can help control appetite, support weight management, and contribute to muscle repair and recovery. Whether you opt for faster digesting proteins like whey or slower digesting proteins with main meals, it's important to find the right balance for your individual needs.

Now that you have a deeper understanding of the importance of protein, it's time to take action! Start by assessing your protein intake and considering how you can make improvements.

So, are you ready to take your nutrition to the next level?

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