Article:  Amino Acids Complete the Protein Puzzle

By: Kelly Gonzalez

Intro: The average American diet isn’t lacking in protein. The recommended amount for a healthy adult is 0.8 grams of protein/kg of bodyweight, and many Americans are receiving plenty more. So why isn’t everyone who lifts weights and works out regularly gaining the hard earned lean muscle mass that physique competitors flaunt?

While there are many variables to consider, part of the dilemma is the lack of complete protein sources in ones diet. Hate to break it to you all you Adkins diet lovers, but protein isn’t a freebie food. You’ll never get the hard earned lean muscle mass of a competitor if you’re still eating bacon instead of grilled chicken breasts.

Amino Acids Complete the Protein Puzzle

Protein is essential to health as it aids in the building and repair of the body’s tissues and structures, acts as a carrier in cell membranes as it transports chemicals in and out of cells, and synthesizes hormones and enzymes to protect against disease. 

It’s not a novel concept that protein plays a significant role in the sport of bodybuilding. Without it, athletes would not be able to hypertrophy, recover from workouts, and the human body will ultimately fail whether you’re pushing weights or not.

The average American diet isn’t lacking in protein. The recommended amount for a healthy adult is 0.8 grams of protein/kg of bodyweight, and many Americans are receiving plenty more. So why isn’t everyone who lifts weights and works out gaining the hard earned lean muscle mass that physique competitors flaunt?

There are various answers to this question as many variables come into play, but a concept I would like to focus on is that despite high protein consumption many people fail to receive high quality protein from complete sources.

What is a complete source of protein?

In order for the body to utilize protein it must first break it down into sub-units called amino acids.  Amino acids are linked by chemical bonds called peptide bonds.  There are at least 20 amino acids. 9 of these amino acids are called essential amino acids meaning they are not manufactured by the body and must be consumed through food sources. A complete protein source contains a complete profile of all the essential amino acids.

It’s critical for the body to have a proper ratio of these amino acids so that protein synthesis can occur. Protein synthesis works on an all or none principle. This means that all essential amino acids must be present or none will be used. The missing amino is called the limiting factor since it limits protein synthesis.

Amino Acids

Essential (cannot be manufactured by body/insufficient amounts in body): isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine

Nonessential (manufactured by body from dietary nitrogen and fragments of carbohydrates and fats): alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine

Semiessential (not produced at high enough rate to support growth- particularly in children): arginine, histidine

To determine how well a protein source satisfies the body’s essential amino acid needs, biological value (BV) is a common measurement used. Sources of protein from animal products like eggs, chicken, fish, and milk have the highest biological value while many plant sources rate much lower and form incomplete protein sources. 

If you’re a vegetarian, have no fear; your adequate amino acid levels can still be satisfied. These incomplete proteins can be paired up to form a complete protein source. For example, pairing soy protein from tofu with vegetables and rice for a higher BV meal.

Complete Protein Sources – High BV

• Whey protein
• Eggs
• Milk
• Fish
• Beef
• Chicken breasts
• Shell fish

Protein to Protect the Physique

Carbohydrates, fats, and protein all contain oxygen, carbon, and hydrogen, but protein is unique in that it contains nitrogen. Without nitrogen our muscles would not be able to grow and repair. Nitrogen is excreted through urine, and if inadequate amounts are consumed through protein sources our body switches into a catabolic state, which leads to muscle wasting. When your muscle mass decreases so does your strength, physique, and metabolism.

To stay anabolic, in a positive nitrogen balance, when you’re trying to put on lean muscle mass it’s important to consume complete protein sources throughout the day since the body can only digest and utilize about 30 grams of protein at one time. Intensive and excessive training can quickly send your body into a catabolic state so be sure to eat adequate amounts of protein from complete sources to keep striving towards your physique goals since you can eat better quality and consume less calories when you’re trying to lean down.

Since complete protein sources will satisfy your body’s protein needs more efficiently you can consume fewer calories. Although, some may think so, protein is not a freebie food. It still contains 4 calories per gram. Easing more calories than you burn will result in weight gain and be stored as fat despite it’s source.

If you’re interested in building lean muscle mass and recovering well for the next workout rather than just putting on size, it’s more important to focus on the quality when choosing your protein rather than quantity. You are what you eat.