[font size="1" color="#FF0000"]LAST EDITED ON May-01-02 AT 04:36PM (Est)[/font][p]Great question:
My humble opinion is . . . (This is from an article that I've written on the subject. It's not the complete article, but it is pieces of it that may apply.)
Quality protein is from natural food sources, such as: Meats, dairy, beans, lentils, whole grains, nuts and seeds. Just to name a few.
Now complete proteins are different. There are nine amino acids that the body cannot produce. They are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
In order to get those amino acids, this is what you have to do:
1. Meat foods (including fish and poultry)
2. Dairy foods
3. Eggs
4. For Vegans there is a simple rule to get the right amount of proteins, just combine grains with some beans or seeds, for example:
..4.1. Millet and aduki beans
..4.2. Brown rice and sunflower seeds
..4.3. Soybeans and rice with sesame, corn, wheat, or rye
..4.4. Peanuts with a grain or coconut
..4.5. Grains with legumes or leafy greens
..4.6. Beans and corn or rice
..4.7. Peas and wheat
Protein-Rich Foods: How much?
Two or three servings (just 6 to 7 ounces total) of lean meat, poultry, fish, eggs, beans, nuts or seeds daily should supply enough to meet the needs of most athletes. Athletes involved in endurance sports and weight lifters need somewhat more: three to four servings a day.
Protein as an energy source:
The body will break down and use carbohydrates first, then fats for energy; if these sources are low, it will burn dietary protein. Should the diet be deficient in energy sources, it will break down tissue proteins to meet our needs. We do not store extra amino acids (as we do fat) other than in tissue proteins, so we will destroy body protein when fuel is needs, usually after our fat stores are depleted. So make sure that you get enough carbohydrates into your daily diet.
MORAL to this story, protein isn’t what you think it is. The body uses the amino acids to build and repair body tissues (all . . . not just muscle), not protein. However, supplementing your amino acids will not have any great effect. You need a healthy, variety, well balanced diet in order to ensure good muscle definition combined with exercise – strength training.
Sources: Staying Health with Nutrition, The American Dietetic Association’s Complete Food & Nutrition Guide, The Nutrition Almanac, and me.
Keta.
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