Proteins are made up of amino acids, which are the building blocks of our body. Out of 20 amino acids, nine are considered essential because the body cannot produce them and must obtain them from dietary sources. Protein helps repair muscle damage caused by exercise, promotes recovery, and supports muscle growth when combined with strength training.
First-Class Proteins and High Biological Value (HBV) Proteins
First-class proteins, or complete proteins, contain all nine essential amino acids and are classified as high biological value (HBV) proteins, meaning they are efficiently absorbed and utilized by the body for muscle growth. Examples include:
- Eggs, chicken, fish, dairy (milk, yogurt, cheese), lean red meat, and whey protein.
These should form the foundation of a muscle-building diet due to their superior quality in supporting muscle protein synthesis (MPS).
Second-Class Proteins
Second-class proteins are incomplete and plant-based, such as:
- Lentils, chickpeas, beans, and grains like rice and oats.
These proteins lack one or more essential amino acids and often contain higher carbohydrate content, making them less efficient at stimulating MPS compared to first-class proteins.
Post-Workout Nutrition
Post-workout is a critical window for recovery. Protein alone is sufficient to stimulate MPS after resistance training, without the need for additional carbohydrates unless glycogen stores are significantly depleted. High-quality protein sources like whey protein or eggs are ideal during this time.
Protein Requirements
Protein needs vary based on training intensity, recovery demands, and overall activity levels. Focus on consistently spreading protein intake throughout the day rather than consuming large amounts at once. Align protein intake with your training intensity and goals, ensuring sufficient recovery and sustained muscle growth.
Takeaway Points
- Prioritize first-class HBV proteins (e.g., whey, eggs, chicken) for muscle repair and growth.
- Protein alone post-workout is enough for muscle recovery after resistance training.
- Distribute protein intake evenly across meals to maintain muscle protein synthesis throughout the day.
By focusing on quality protein sources and strategic timing, you can support optimal muscle growth and recovery.
~Anamta Kazi, Clinical Nutritionist
