Is egg protein the same as the protein found in black beans? Does my body absorb protein from nuts as well as milk protein? Protein can be found in a variety of foods, but not all sources are created equal when it comes to absorption and supporting muscle growth and weight maintenance.
Protein is made up of amino acids. There are 20 amino acids in all that we need; nine of which are labeled as “essential” because the body cannot make them and they must be consumed through our diets. Foods that have all nine essential amino acids are called “complete” proteins. These include dairy, chicken, beef, fish, and eggs. Foods that don’t have all nine essential amino acids are “incomplete” proteins—grains, beans, nuts, and seeds.
For building muscle, whey protein reigns not only because it’s a complete protein, but also because it has a high concentration of branched-chain amino acids (BCAAs). BCAAs—leucine, isoleucine, and valine—can be absorbed readily to stimulate muscle growth, especially if consumed after exercise (1).
The right amount of whey protein (about 20 to 40 grams) can help you hold on to muscle mass as you lose weight. By nourishing muscle tissues, whey protein supports a healthy metabolism and stimulates fat loss more than other types of protein (2). It’s really a double-win situation.
Not all protein is created equal. You need the right kind, in the right amount, at the right time. Look no further than the high quality, undenatured whey protein in optimal amounts found in Isagenix IsaLean Shakes, Soups, and Bars.
- Hulmi JJ et al. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond). 2010 Jun 17;7:51.
- Acheson KJ et al. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr. 2011 Mar;93(3):525-34. Epub 2011 Jan 12.