On this episode of Live Lean TV I’m going to talk about GOOD quality protein vs. BAD quality protein…and why high quality protein sources will help you build muscle and burn fat FASTER!
So what do I mean by high quality protein?
Without boring you to death, let me put it this way…protein is made up of amino acids. There are non-essential amino acids which means the body CAN produce them on it’s own.
Then there are essential amino acids where the body CAN’T produce them own it’s own. In other words, it’s mandatory to consume these on an ongoing basis from food.
I say ongoing, because the body can’t store them for later use. These amino acids are also essential because they stimulate protein synthesis for muscle repair and muscle growth.
It’s the driver for your metabolism. So the more muscle you have…
A) the faster your metabolism…
B) the more calories you burn…
C) and the more lean and sexy you will be!
referred to as BCAAs or branch chained amino acids. This includes leucine, isoleucine, and valine.
A lot of people supplement by buying BCAA powder, which I do recommend, but don’t forget, BCAAs are also naturally found in food.
A high quality protein source typically contains 10 grams of essential amino acids at every meal.
In a 5 year study, a group with a higher quality protein intake experienced the highest reduction in their waist circumference and visceral belly fat.
In other words, higher levels of BCAAs in your body, are often associated with lower body fat and greater lean muscle for both men and women.
Plan your meals so each one includes a high quality protein source…in other words, a protein that is complete and high in all the essential amino acids.
Protein sources with the highest amount of essential amino acids include:
– Whole eggs
The following incomplete Proteins DO NOT include enough essential amino acids to optimally stimulate protein synthesis and muscle growth/repair.
– Chick peas
– Whole wheat bread
So if you’re a vegetarian, it’s important you pay attention to food combining so each food compliments each other. For example, combining beans and rice can create a complete protein.
Also, if you eat quinoa, it’s also a complete protein on it’s own.
Just because the food label on whole wheat bread says it contains 5g of protein. It’s not a complete protein, therefore it’s not going to optimally stimulate muscle building and repair.
So bread is pointless. But you already knew that, right?
If you’re interested in learning more about this, I go into greater detail in my internationally selling book, Awaken The Abs Within, which is available in paper back from Amazon or digital download from my website.
Also, if you’re looking for over 200 quick, healthy, easy, affordable, and delicious recipes check out my Eat Clean Live Lean Cookbook. When you buy my cookbook you’ll also have the option to get already done for you 8 week meal plans, grocery lists, etc.
Everything is planned and done for you.
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