On today’s episode of Live Lean TV, I’m sharing the best high protein foods for weight loss and muscle building, based on the amino acid profile and biological value (BV) of the protein source.
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The biological value of protein is just one of several ways to measure the quality or value of a protein source.
Consuming a sufficient amount of high quality protein in your diet, is key to not only build muscle, but also providing your body with the essential amino acids to produce healthy hormones, enzymes, tissues, and cells in your body.
The word protein comes from a Greek word meaning “of prime importance”.
If you look at the standard American diet, protein consumption is usually very low.
Now, most people are probably aware that consuming high protein foods play a major role in repairing and building muscle.
But foods high in protein are also very beneficial in helping you burn fat, lose weight, and keep you looking and feeling young.
How does protein help you lose weight?
High protein foods help build lean muscle tissue.
This is important for weight loss since muscle is the key driver for your metabolism.
Thus the more lean muscle you have:
– The faster your metabolism.
– The more calories you’ll burn throughout the day.
Is this food a complete or incomplete protein source?
Many foods from plants and animals contain protein, however not all protein is created equally.
Proteins are made up of amino acids. These amino acids are classified as essential and non-essential.
Essential amino acids cannot be produced by your body, therefore they must be consumed via food, to optimally repair and build muscle.
By not consuming an adequate amount of complete protein sources in your diet, you run the risk of limiting your ability to maintain and grow new muscle, which helps you stay young and lean.
Since, nuts, oats, and rice do not contain high levels of all of these essential amino acids, they are not considered a primary and complete protein source.
In contrast to essential amino acids, non-essential amino acids can be produced by your body, without food.
The bioavailability of protein simply represents the percentage of the protein source that your body absorbs, and uses to repair and build muscle.
This is represented by a number called the biological value (BV). The higher the biological value, the better the nitrogen retention, thus maintaining an anabolic state of muscle building.
The more readily absorbed the protein is, the higher the biological value of that protein source.
High protein foods with the highest bioavailability:
Protein from healthy animals contains the best amino acid profile and biological value for building muscle and weight loss.
The best high protein foods with complete proteins include:
#1. Grass Fed Beef
#2. Free range chicken and turkey
#3. Wild Salmon
#4. Organic whole eggs
#5. Protein powder
The biological value (BV) of protein:
– Whey Protein Powder 104
– Whole Egg 100
– Dairy Milk 91
– Egg White 88
– Cottage Cheese 84
– Fish 83
– Beef 80
– Chicken 79
– Turkey 79
– Quinoa 75-82
– Casein Protein Powder 77
– Soy Protein Powder 74
Low Quality Incomplete Protein Sources
– Yogurt 68
– Oatmeal 58
– Rice 74
– Wheat 54
– Beans 49
– Peanuts 43
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