We all know that protein is essential for muscle building. But are all proteins created equal? Not so fast. The amino acid profile and the biological value are two key concepts that will change your perspective on protein. They influence its quality, and therefore its effectiveness for your muscles. Ready to demystify protein?
What is protein?
Protein is one of the three macronutrients present in our diet. Just like lipids, proteins are essential for life. They are considered essential because without them, life is impossible.
Proteins are composed of 20 amino acids, 9 of which are essential because they cannot be synthesized by the body and must therefore be obtained through diet. The other 11 amino acids can be synthesized from these 9.
In nutrition, the amino acid composition of a protein is referred to as the aminogram. It’s a bit like the protein’s identity.
And it is at this level that animal proteins have an advantage over plant proteins: they provide these 9 essential amino acids in a balanced way.
We also talk about “Biological Value”: this is an indicator that measures the quality of a protein, based on the proportion of essential amino acids it contains and its ability to be used by the body. Basically, the higher the VB of a protein, the better it will be absorbed by your body and contribute to muscle building. A protein with a high VB is more effective at promoting recovery after exercise and stimulating muscle growth.
What are they actually used for?
➜ For everyone
Proteins are the building blocks and repair elements of the body; they play a vital role in our health and well-being.
- They participate in the daily renewal of skin, nails, hair, and muscle tissue.
- They also play a role in the functioning of the body, and in particular in its defense against disease.
- They act through enzymes in many biological functions.
- Proteins are also essential for the growth of children and adolescents, as well as for the development of the fetus in pregnant women. They are the building blocks of our bodies.
➜ For bodybuilding
To put it simply, during training, you create micro-tears in your muscle fibers. Proteins are essential for repairing these micro-tears: No protein = no muscle.
Animal protein vs. plant protein
Proteins are classified into two categories:
- Animal proteins. In the category of animal proteins, we find, of course, eggs, meats, fish, milk (everything that is an animal, or the product of an animal…). They all have a complete amino acid profile (they provide the 9 essential amino acids in a balanced way), but are very acidifying for the body.
- Plant-based proteins. As we already know, plant-based proteins are deficient in essential amino acids, particularly lysine in those from grains, and methionine in those from legumes. Eating only plant-based proteins from the same family will not provide you with the quantity of amino acids necessary for the proper functioning of the body (except for soy).
To address this issue, if you are vegan, for example, it is possible to create food combinations to obtain a complete amino acid profile using only plant-based sources. For example:
- Corn + Black beans;
- Rice + Beans;
- Wheat + chickpeas;
- Rice + lentils…
So, which ones should you choose for bodybuilding?
- The best source of protein that exists comes from eggs, thanks to their very high biological value (high protein assimilation).
- Next come white meats, which provide a source of lean protein.
- Red meats are also very good in terms of protein; men should not overindulge in them because of the large amount of iron they contain.
- Fish are not neglected, especially the smaller ones, such as mackerel and sardines…
- Lean deli meats also contain a good protein ratio, but they are often too salty and full of nitrites.
For plant-based proteins, it’s important to consume enough to meet your daily protein requirements. However, if you’re not vegan and your goal is muscle gain, then I advise against basing your entire diet plan solely on plant-based proteins.
