Everyone is saying you need to eat X amount of protein per day depending on your activities. But is it really all about the quantity?
The Protein plays a very important role for the human body as it is a functional and structural component in all the body’s cells.
For an average sedentary person around 50 grams of protein should be enough. But let’s pass this simple proposition.
Protein is made out of small molecules called amino acids.
There are 20 different amino acids, out of which 11 can be produced by the human body and the other 9 must be provided from food.
Protein Amino acids
|Produced by Human Body (non-essential)||Taken from food (essential)|
As you probably guessed, doing resistance training requires a higher amount of protein intake. BUT eating only protein sources that do not ensure a complete amino acid profile will jeopardize the protein synthesis. Therefore, the muscle growth won’t be optimal.
This means you need to make sure that the protein you eat is providing enough quantities of the ESSENTIAL AMINO ACIDS.
This information is very important especially for people that are vegans, vegetarians or just do not eat animal products.
Protein that comes from animal sources such as chicken, fish, eggs, yogurt, milk provide all 9 essential amino acids and that is why they are considered “complete proteins”.
Protein coming from vegetables, grains, nuts, seeds are usually deficient in one or more amino acid.
See below the recommended essential amino acids intake for sedentary adults 19 years or older.
For people doing resistance training these numbers can go up to 4 times more.
If you are curious to check whether you eat enough quality protein you can check out this website. It is a database which contains many details about the food we eat.