Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

And while were on the subject of high quality

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And while we’re on the subject of high-quality vegetarian proteins, let’s address the claim that as a vegetarian or vegan eater, you must carefully combine your proteins to ensure your body gets all of the amino acids it needs to build and repair its tissues. This theory and the faulty research it was based on was thoroughly debunked as a myth by the Massachusetts Institute of Technology, yet it still hangs around. 11 While it’s true that some sources of vegetable protein are lower in certain amino acids than other forms of protein, there is no scientific evidence to prove that they lack them altogether. Let’s now talk about protein supplements. These are powdered or liquid foods that contain protein from various sources, with the four most popular sources being whey, casein, egg, and soy, as well as plant-based supplements made from various foods such as quinoa, brown rice, peas, hemp, and even fruit. While you don’t need protein supplements to build muscle and get fit, it can be impractical to try to get all the protein you need from whole foods. Protein powder is convenient and, in some cases, it offers some unique benefits. Let’s take a closer look at each type of protein supplement and see what the research says about their value in our quest to get fit. Whey Protein Powder Whey protein is by far the most popular type of protein supplement on the market today. You get a lot of protein per dollar spent, it tastes good, and its amino acid profile is particularly suited to muscle building. What is it, though? Well, whey is a semi-clear, liquid by-product of cheese production. After
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curdling and straining milk, whey is left over. It used to be thrown away as waste, but scientists discovered that it’s a complete protein. It is abundant in leucine, which is an essential amino acid that plays a key role in initiating protein synthesis. 12 When the world of sports nutrition caught on to this research, the whey protein supplement was born. You can take whey protein anytime, but it’s particularly effective as a post- workout source of protein because it’s rapidly digested, which causes a dramatic spike in amino acids in the blood (especially in leucine). 13 This, in turn, stimulates more immediate muscle growth than slower-burning proteins. 14 So whey is an all-around good choice for protein powder for men and women. I should mention, however, that even if you’re not lactose intolerant, you can still have problems digesting one of the types of protein found in cow’s milk. 15 This is why some people don’t do well with highly refined forms of whey, such as isolate or hydrolysate, which have virtually all lactose removed. If whey bothers your stomach, try a nondairy alternative and you will be fine. My favorite nondairy protein is egg protein powder, but there are vegan options that work as well.
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  • Winter '17
  • Santos O'Neill Garcia
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