Protein: Quantity VS Quality

In the fitness industry, protein is king. It's essential for repairing and building muscle and is often considered the most critical macronutrient for athletes and bodybuilders. 

But what if I told you the type of protein you consume is just as important as how much? 

This post will look at the difference between the quality and quantity of protein. 

We'll also explore some of the best sources of high-quality protein to help you meet your daily needs. 

Are you ready to learn more? Let's get to it!

Let's Talk Amino Acids

When it comes to protein intake, one of the most important things to consider is the protein's amino acid profile. 

All proteins are made up of combinations of 20 amino acids; some amino acids are considered essential, meaning that our bodies cannot produce them independently. 

For this reason, we must get all 9 essential amino acids from our diet via foods that contain these critical building blocks. 

From an athletic perspective, the right balance of amino acids can significantly benefit muscle growth and recovery, making it even more crucial for active individuals to monitor their protein intake closely. 

With this in mind, it is clear that understanding the role of amino acids in nutrition is key to achieving optimal health and wellness.

And well, this is one of the reasons why 1g of protein is different across certain food groups.

Bioavailability

As we learned, to optimise protein intake, protein quality is critical. 

In addition to the quantity of protein in the diet, it is essential to consider the bioavailability of proteins. 

This refers to how well the body can use a given source of protein. 

Ultimately, when we strive to improve our overall nutrition levels through increased protein intake, quantity and quality are key factors that we must consider together.

Animal Sources

Many protein sources, such as plant-based protein bars and shakes, are popular among health-conscious individuals. Still, animal foods are generally considered the best sources of high-quality protein. 

This is mainly due to their amino acid profile and high bioavailability. 

Animal proteins are rich in all the essential amino acids our bodies need to function correctly, and these amino acids can be easily broken down and absorbed by our bodies. 

In addition, animal foods also contain many other nutrients that support overall health and well-being, including iron and vitamin B12. 

As such, it is clear that animal foods are an ideal source of protein for anyone who wants to maintain optimal health.

And the good thing is, you don't need to consume significant amounts - a couple of hundred grams a day, combined with other food sources, can do the job!

Plant Sources

While plant foods are generally considered healthier than animal products, they fall short in one key area: protein quality and bioavailability. 

This is because many plants lack essential amino acids vital for muscle development and repair. 

In addition, plant foods have lower levels of bioavailable protein than animal products due to their high fibre and phytate content levels. 

Despite these issues, a well-balanced plant-based diet can still provide all the essential nutrients needed for optimal health, including plenty of protein. 

With careful planning and some knowledge about which foods work best together, it is possible to create a diet that provides all the building blocks necessary for fitness and wellness.

That is to say that if you are plant-based, it is not entirely hindering by no means. 

It is just harder to meet your needs and takes more planning.

Daily Requirements

There is much debate about daily protein requirements for adults. 

Some experts argue that we need significantly more protein than the standard 2-3 servings per day, while others say that most of us already get all the protein from various whole foods. 

The general recommendations of 1g of protein per lb of body weight seem to hit the spot for most active trainees.

The protein intake can go as low as 0.6 grams for people who are not as engaged in training.

Generally speaking, the optimal protein intake forms in the range of 0.6-1g per lb of body weight.

And again, you will be much closer to the high end of this the more active you are and the more muscle mass you have.

How Much Is Too Much?

Contrary to popular belief, there is no limit to how much protein the body can absorb. 

This has been demonstrated repeatedly in scientific studies, which show that our bodies can take up and effectively use various protein sources in multiple amounts. 

On another note, it is pretty tricky actually to overconsume protein.

One of the main reasons for this is that protein is highly satiating, which keeps us feeling full long after eating it. 

This makes it much harder to consume too much protein than you might think. 

All in all, protein is an essential macronutrient for a healthy body and diet. 

The bottom line is that there's no need to worry about getting too much protein - make sure to get enough of it!

The Verdict

So, what's the verdict? Quantity or quality when it comes to protein? The answer is both! 

You need a good quantity of high-quality protein in your diet to see results and sustain the healthy functioning of your body.

So how do you plan on incorporating more high-quality protein into your diet? Let us know in the comments below!