#Protein #Proteins # Practical Application Proteins are a #macronutrient yielding 4 calories per gram, vital for building and repairing tissues across the body. Proteins make: enzymes (speed reactions), hormones (signal body), transport proteins (move oxygen), immune proteins (antibodies), and muscle proteins (structure and movement). Skeletal muscle is a store of the body's protein. Protein is critically important and its consumption should be prioritized in this in order: 1. Quantity (1g/lb ideal bodyweight, eg. 200lb man should eat 200g protein/day). 2. Quality (primarily animals & variety of plants, eg. rice and beans). 3. Timing (evenly distributed daily protein intake can lead to greater stimulation of muscle protein synthesis). # Protein in Depth ## Protein Quantity Per the powers that be the RDA of protein is 0.8 g/kg (0.36 g/lb), which I believe is terribly low. For building muscle 1.6-2.2 g/kg (0.73-1 g/lb) is ideal[^3]. Even 2-4 g/lb showed no kidney/liver harm in healthy individuals[^4]. I would suggest consuming around 1g/lb of bodyweight per day. Keep in mind that average daily consumption is more important than consumption over the course of a single day. ## Protein Quality ### Amino Acids & their Essentialness There are 9 amino acids considered essential (EAAs) and 11 that are considered non-essential (NEAAs). Essential means that our bodies can't make them, thus EAAs have to be consumed and in certain amounts. The amounts/ratios of absorbable EAAs in foods determine their protein quality/completeness. Digestible Indispensable Amino Acid Score (DIAAS) is one way to grade this, where over 99 is excellent, 75-99 good, below 75 low[^1]. High-DIAAS proteins (e.g., eggs, whey) are complete and supply all EAAs in ideal amounts. Low-DIAAS proteins (e.g., beans) are incomplete and miss one or more of the EAAs. The DIAAS score for foods is determined by their relatively lowest EAA (compared to the dietary requirements for EAAs). If you want an in-depth look at protein and amino acids check out this [video](https://youtu.be/is3_qugZ16I?si=hh2Xzv5X2mNJvtLE). Below is a non-exhaustive list of Foods and their corresponding DIAAS scores. ![[DIAAS+Scores.png]] ## Combining Plant Proteins Most plant proteins are low quality and are 10-20% less digestible than animal proteins due to their fiber content. Combining specific vegetable proteins can increase their quality/completeness (they make up for the EAA that the other lacks). ## Protein Timing Spreading 2.2 g/kg (1 g/lb) over 4 meals—0.55 g/kg (0.25 g/lb) each—for steady muscle repair[^5]. Pre/post-workout boosts performance, recovery, and growth, especially with whey—muscles soak it up 24-72 hours after lifting[^6]. [^1]: FAO (2013). Dietary protein quality evaluation in human nutrition. ISBN 978-92-5-107417-6. [^2]: Combining plant proteins improves EAA profiles (Young & Pellett, Am J Clin Nutr, 1994, https://pubmed.ncbi.nlm.nih.gov/8172112/). [^3]: Morton et al. (2018). Protein supplementation for muscle growth (https://pubmed.ncbi.nlm.nih.gov/28698222/). [^4]: Antonio et al. (2017). High-protein diets up to 2 g/lb safe (https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8). [^5]: Schoenfeld et al. (2018). Protein timing for muscle repair (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/). [^6]: Aragon & Schoenfeld (2013). Protein timing enhances workout gains (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529694/).