In an earlier post, we discussed the facts on Proteins and Dietary Nutrition, the proteins benefits and recommended sources, as well as their recommended daily intake from dietary sources. Among many diverse dietary sources of proteins, is the protein derived from plants (non-animal proteins).

Plant proteins can be obtained from a variety of sources including: Legumes (beans, lentils, soybeans), Grains (rice, quinoa, wheat, oats), Nuts (walnuts, macadamia, pistachio, hazelnuts, etc.), Seeds (chia seeds, flax seeds, pumpkin seeds, etc.), as well as other vegetables as less significant sources of plant proteins.

Plant Proteins and Amino Acid Profile

Proteins, in general,  are made up of building blocks called amino acids. In other words, many amino acids need to be put together to form a complex molecule which we call protein. As explained in our earlier post covering proteins, there are 20 different amino acids that are needed to synthesize proteins in the human body. Nine (9) of these amino acids are essential amino acids (EAA) since our body can not make them and we need to receive them from dietary sources. Therefore, the amount of EAAs in a protein is a very important factor determining its quality and dietary value. The higher the content of the EAA in a protein, the better it is as dietary protein choice in terms of health and muscle building and muscle retention. Sometimes, a protein may not contain all 20 amino acids that are needed to form proteins in our body. In that case, dietary protein should be supplemented with another type of proteins that contain all amino acids, with a higher emphasis on the EAAs.

It has been a common belief that plant proteins do not contain all vital amino acids. Research has shown that the concentrations of amino acids in plant proteins are slightly different from those in animal-based proteins (such as whey protein). The comparison of whey protein with some of the common plant protein amino profiles show that the lower anabolic properties of the plant proteins can be attributed, in part, to the lesser content of leucine, lysine, and methionine amino acids in plant-based protein sources, as investigated by WHO/FAO/UNU Expert Consultation . According to WHO/FAO/NUN report, the recommended dose of each of the amino acid for adults per kg of body weight per day is shown in Table 1 below

Table 1. Adult Essential Amino Acid Requirements (mg per Kg of body weight per day)

Many scientific studies such as that by Mariotti et al and researchers at UCLA demonstrated that majority of plant proteins contain all 20 amino acids that the human body needs. Therefore, the plant protein amino acid profile (the amount of each amino acid) is sufficient for our body to have all it needs to function efficiently and supply our body with required amino acids.

Table 2  below shows the amino acid content (in %) of four selected protein sources, comparatively. These proteins consist of three plant proteins (Pea, Brown Rice and Soy proteins) as well as whey protein. The data in Table 2 indicates the percentage of each amino acid in the selected four (4) protein sources. It is clearly seen that the amino acid distribution in plant proteins are similar to that of the Whey protein except in 6 amino acids (Leucine, Lysine, Methionine, Cysteine, Threonine and Tryptophan - highlighted in red in Table 2). Five of these amino acids are essential amino acids, therefore, the plant protein do offer lower essential amino acids compared to animal-based proteins (36 % for whey protein vs. 23% for plant protein) This is particularly the reason the literature has suggested that the plant proteins may not offer the same benefits in muscle building and protein synthesis as animal-based proteins.

Table 2. Amino Acid content  (in %) of four selected protein sources.

Figure 1 shows the percentage of essential amino acids (EAA) in various types of proteins. For Comparison, Figure 1 below also shows the EAA contained within the human skeletal muscle as well. The lower content of EAA compared to Whey and other animal-based protein indicates that you would have to consume more of the plant protein in order to get the same amount of EAA. Please be aware that the data presented in Figure 1 represents the EAA content within plant-based protein raw materials, rather than encompassing the entire plants themselves.

Figure 1: White bars show the average EAA content (% of the total protein) for plant proteins. Gray bars represent the average EAA content (% of the total protein) for animal-based proteins. Black bar, shows the EAA content (% of the total protein) in human skeletal muscle.  

Given all the controversial information on the proteins from plant based sources, the question that remains is: why are plant based proteins recommended and what are their advantages?

What are the advantages of Plant Proteins?

Although plant proteins contain lower amounts of essential amino acids (EAA), there are many advantages that clearly justify their promotion and consumption as a main source of dietary supplement. Let's discuss these advantages briefly:

Plant proteins are usually associated with lower content of saturated fats. We have discussed earlier that saturated fats are unanimously believed to be linked to higher low density lipoproteins (LDLs) which is a marker of cardiovascular health. Therefore getting more of our daily protein from plant based sources can be linked to lower risk of cardiovascular disease and improved heart health.

The phytochemicals contained in plant based proteins offer many advantages for the human body. The higher content of fiber and antioxidants and less sugar in the plants are known to lower the rate of cancer cells and prevent the occurrence of cancer in the human body. The plant based diet is also known to lower the risk of stroke.

Disclaimer: Nutritional requirements can vary for each individual, and dietary recommendations must be tailored to individual health conditions and needs. For personalized dietary guidance, it is advisable to consult a healthcare professional, especially if you have specific medical conditions.

References:

1- https://pubmed.ncbi.nlm.nih.gov/18330140/ 

2- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893534/pdf/nutrients-11-02661.pdf

3-https://www.uclahealth.org/news/is-plant-based-protein-for-you-heres-what-you-need-to-know#:~:text=Plant%2Dbased%20protein%20decreases%20the%20risk%20of%20chronic%20diseases&text=Heart%20disease,Many%20cancers 

4- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/ 

5- https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf

6-https://www.sciencedirect.com/science/article/abs/pii/S2405457719303146#:~:text=In%20healthy%20subjects%2C%20animal%20protein,documented%20in%20patients%20with%20diabetes.

As explained earlier in our blog post related to Proteins and Dietary Nutrition, proteins being made of amino acids, constitute a major fundamental part of our body, including structural and muscle tissues. There are several types of proteins that can be found in our body including but not limited to: Collagen, Hemoglobin, Actin, Myosin, Albumin.

Collagen is the most abundant protein in the human body. Collagen can be found in  major structural and connective tissues, such as skin, tendons, ligaments, and bones. To emphasize the importance of collagen, the body of an average person with 70 kg weight, contains around 2.5 kg to 3 kg of collagen . Due to the abundance and significance of collagen in our body, it plays a major role in many functions of human body which can be summarized as below:

1- Structural Support: One of the most fundamental roles of collagen is to act as a foundational component of various connective tissues, including but not limited to skin, tendons, bones and ligaments. It provides the critical task of rendering resilience, elasticity, and structural stability to these tissues, enabling them to function efficiently.

2- Skin Vitality: Acting as pivotal basis of the extracellular matrix within the skin, collagen not only reinforces and replenishes the skin’s hydration but also preserves its flexibility and firmness. The natural drop in collagen production with age results in the appearance of wrinkles, sagging, and other manifestations of the aging process. Therefore, any process that elicit production of collagen can reverse and ameliorate the skin ageing process.

3- Joint Health: Cartilage, the cushioning agent within joints, directly feeds on the presence of collagen. It is this very collagen that augments joint flexibility, control and restricts friction, and provides overall joint well-being. Needless to say, the importance of collagen with age for this specific purpose becomes increasingly evident.

4- Bone Strength and Integrity: With respect to bone composition and health, collagen plays a critical role. It provides a scaffold-type of functionality onto which essential minerals like calcium and phosphorus rely on. Due to this property, bone structure is predominantly linked to collagen, which helps resist bone fractures and preserves bone health.

5- Wound Healing: During the process of wound healing, collagen again plays a very important role. It helps with constructing a foundation for new tissue growth, thereby accelerating the the closure of wounds and its healing process.

6- Hair and Nail Health: The robustness of nails and the vibrancy of hair are also directly attributed to collagen. Adequate collagen levels potentially contribute to reinforced and healthyu nail strength and enhanced hair growth.

7- Digestive Health: Collagen is also present in the lining of the gastrointestinal tract which in turn emphasizes on its importance in the digestive health. It potentially serves as a protective shield providing gut integrity and can assist in the healing and well-being of compromised intestinal walls.

8- Muscular Support and Function: Collagen plays an instrumental role in muscle integrity by providing an envelops to the muscles with its connective tissues. This, in turn, provides a framework for structural reinforcement. Thus the muscle tone, strength, and function can directly depends on collagen as well.

9- Cardiovascular Health: Among many known fucntions of collagen is its presence in the architecture of blood vessels. Its pivotal role in reinforcing the flexibility and functionality of arteries and veins contributes to cardiovascular health.

10- Accelerating Injury Recovery: It is not a secret that collagen supplements are a major go-to supplements for athletes and individuals recovering from injuries as they contribute and expedite tissue repair and recovery.

Sources of Collagen

There are two major sources of collagen:

1- Dietary Sources: 

There are a few types of food that contain collagen and promote the production and synthesis of collagen in the body. The first is bone broth, specially grass-fed bovine (from cows) or grass-fed lamb broth. The therapeutic effect of bone broth to lower inflammation in the body has been already studied and demonstrated. The skins and cartilages contained in meet we consume also provide a significant amount of collagen that can supplement our daily collagen requirements. Finally, foods that contain gelatin also provide collagen and can be considered as a source of collagen.

It should be noted that gelatin is usually referred to collagen with longer molecular chains. Collagen peptide, however, is the product of breaking up of the gelatin into smaller individual molecular structure and thus is absorbed at a higher rate.

2- Supplements:

Collagen and Collagen peptide supplementation is also another way to increase the intake of this vital protein in our body. The supplements is usually available in various forms such as capsules, tablets, powder and liquid drinks. The sources of the collagen supplements can be bovine (from cows), porcine (from pig), marine (from fish bones) or chicken. The collagen peptide, from grass-fed animal-based sources are the recommended and highest quality collagen supplementation.

Each individual nutritional needs can vary, and dietary recommendations should be based on individual health conditions and requirements. For specific dietary advice, it's best to consult with a healthcare professional if you suffer from any specific medical conditions.

References:

1- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8618064/ 

What are Mass Gainers?

Mass gainers (or weight gainers) are a category of dietary supplements aimed at helping athletes and non-athletes gain overall body weight and also increase their muscle mass. Since the main objective of mass gainers is to increase the daily calorie intake, they usually contain a high concentration of carbohydrates, fats and proteins. In other words, mass gainers are designed and intended for individuals who have a high-calorie intake need. Mass gainers are usually consumed as shakes or smoothies when the powder blend is mixed with water, milk or any juice depending on the taste and preference.

How to Evaluate the Quality of a Mass Gainers

One of the most important factors when evaluating the quality and performance of a mass gainer in the protein content in the supplement. Since the primary macronutrient in the mass gainers is carbohydrates, we usually use the ratio of carbohydrates/protein as a measure of protein content of the mass gainer. For instance see below the nutrition panel of the Optimum Nutrition mass gainer called Serious Mass:

The ratio of Carbohydrates to Protein in this specific supplement is 254/50 which can be rounded up to approximately 5-to-1. We can refer to this product as a 5-to-1 or a Regular Mass Gainer. It means that there are 5 grams of carbohydrates for every gram of protein in this product. This constitutes almost 15% of protein in each serving of the supplement. This is usually the lowest protein content that is normally found in mass gainer supplements category.

USN Hyperbolic Mass Gainer

Hyperbolic mass gainer, made of high quality ingredients, is one of the most popular and best-rated mass gainers in the market. The ratio of carbohydrates to Protein for Hyperbolic Mass (and Hyperbolic Mass gh) is 209g /60g which is approximately 3.5 making the Hyperbolic Mass gainer an All-in-One Mass Gainer. Hyperbolic Mass Gainer is designed for individuals with a fast metabolism. It contains an advanced amino acid formulation including the addition of glutamine to help with the process of recovery, muscle repair and gains. It is high in protein and contains a 4-stage glycomatrix system for sustained energy release and effective nutrient transport. Beta-alanine is also included in the formulation of Hyperbolic Mass Gainer to boost performance and power. The Hyperbolic Mass Gainer also contains only 6.2 g of sugar per serving size of 300 g which is significantly lower than the regular mass gainers in the market. Therefore Hyperbolic Mass gainer is one of the best options and go-to All-in-One mass gainers for a wide range of athletes and non-athletes looking to increase their weight, build muscle mass, improve their endurance, energy and have a healthier diet.

USN Fast Grow Anabolic

USN Fast Grow Anabolic gH is a Lean Mass Gainer that offers 55 grams of protein and 80 grams of carbohydrates in a 150 g serving size. The carbohydrates-to-protein ratio in Fast Grow Anabolic Mass gainer is 80 g /55 g which is approximately 1.5. This is an exceptionally high protein content in a mass gainer product. Given its significantly high protein content it helps you reach your muscle building and bulking goals effectively and efficiently. At the same time, the carbohydrates in the fast Grow Anabolic Mass Gainer helps replenish glycogen in the muscle after a long workout and prevent muscle catabolism. This is due to the fact that around 1,500 to 2,000 calories of energy (in the form of glycogen) are normally stored in our body muscle tissues which are readily consumed during the workout. After a heavy workout the body needs to replenish this storage before it resorts to breakdown of fat and protein in our muscle to restore this energy level. The consumption of a high quality and readily absorbed carbohydrates serves exactly that purpose and directly promotes the muscle recovery and eventually muscle growth.

There is no superfood. Healthy foods need to be consumed in moderation. Unhealthy food needs to be avoided completely.

Comparison:

Below Table depicts the main features of the Hyperbolic Mass Gainer, Fast Grow Anabolic Mass Gainer and also ON Serious Mass for comparison.

Fast Grow Anabolic GH	Hyperbolic Mass GH	ON Serious Mass
Extra-Lean Mass Gainer	All-in-One Mass Gainer	Regular Mass gainer
Carbs/Protein: 1.5 : 1	Carbs/Protein:  3.5 : 1	Carbs/Protein:  5 :  1
Protein per 100g: 36.7 g	Protein per 100g: 20 g	Protein per 100g: 15 g
Carbs per 100g: 53.4 g	Carbs per 100g: 69.8 g	Carbs per 100g: 76 g
Sugar per 100 g: 1.6 g	Sugar per 100 g: 2.1 g	Sugar per 100 g: 6 g
Total Fat: 1.3 g	Total Fat: 0.7 g	Total Fat: 1.0 g
Weight Gain Post-Workout Recovery Endurance Strong Muscle Builder Improved Energy	Weight Gain Post-Workout Recovery Muscle Mass Building	Weight Gain Post-Workout Recovery Helps Build Muscle

Disclaimer:

Each individual nutritional needs can vary, and dietary recommendations should be based on individual health conditions and requirements. For specific dietary advice, it's best to consult with a healthcare professional if you suffer from any specific medical conditions.

Proteins are very complex molecules that play a critical role in our body. Most of the muscle tissue, many functions and regulation of processes in our body directly depends on proteins.

What Are Proteins Made of?

The proteins are made of amino acids. The same way a house is made of metal, sand, bricks, steel, cement, glass, etc. A protein is similarly made of amino acids. Although there are many amino acids found in nature, only 20 amino acids make up all proteins in our body. Depending on the numbers of amino acids, their sequence and their repetitions in the structure of the proteins, there is a possibility to make unlimited types of proteins. In other words, these 20 individual amino acids can create unlimited different types of proteins.

What are Amino Acids?

From a chemistry perspective, amino acids are organic molecules that contain a carboxylic acid group (COOH) and an amino group (N-H) attached to a long chain of carbon and hydrogen atoms. In order to synthesize proteins, our body needs to have access to all these 20 amino acids. However, our body can make only 11 of these amino acids, the other 9 amino acids need to come from food that we eat. The 9 amino acids that our body needs to get from our food and it can not make by itself are called essential amino acids. The 11 amino acids that our body can produce, are non-essential amino acids.  

Essential Amino Acids

Here are the 9 essential amino acids that our body can not produce:

Non-Essential Amino Acids

Daily Protein Intake Requirement

Proteins make up a variety of functions and parts in the body. These include: antibodies, contractile proteins, enzymes, hormonal proteins, structural proteins, storage proteins, and transport proteins. Due to the vital importance of proteins in our health, fitness and longevity (life and health span) it is critical that we consume enough proteins on a daily basis.  Dietary Guidelines for Americans recommend a daily protein intake of 0.8 grams per kilogram of body weight for most adults. However, more and more clinical and scientific research are suggesting that this recommended dosage is not enough, and instead adults need to consume around 2 g of protein per kilogram of body weight. So for instance, if you weigh 80 kg, you will need to consume a total of 160 g of proteins in order to maintain muscle mass and stay fit.

When it comes to measuring the amount of proteins in a meal, it should be noted only a percentage of a steak, chicken or a fish filet is protein. For instance, 100 g of a ribeye steak has only 24 g of protein. Therefore, if you weigh 80 kg, and you have a 200 g ribeye steak, you have received only 48 g of protein. Your body still needs to receive 112 g (160  - 48 = 112 g ) more protein from any other dietary source in the same day.   

To reiterate our motto:

There is no superfood. Healthy foods need to be consumed in moderation. Unhealthy food needs to be avoided completely.

The same principles apply to proteins. It is always highly recommended that organic sources of proteins are consumed. For animal-based proteins, it is advisable to consume grass-fed organic lamb or beef since the inorganic animal proteins can contain a considerable amount of harmful chemicals such as antibiotics, growth hormones and pesticides transferred to the meat through the grains they feed to the animals. The same concept applies to salmon, and other types of fish where the consumption of organic wild fish is highly superior compared to the farm-raised fish. The amount of PCBs and other harmful chemicals are occasionally reported to be significantly higher compared to the organic wild fish. The source of these contaminations are the unnatural feed that they provide to the farmed fish.

Pasture-raised organic eggs are one of the best and highly recommended sources of protein one can consume. There used to be a general misconception that eggs are high in cholesterol, and therefore should be avoided but it has been long proven by many studies that there is little to no correlation between the LDL cholesterol in the blood and the cholesterol in the food we consume. The beneficial and unique range of proteins in eggs renders it one of the best sources of proteins even better than chickens.

Conclusion:

Proteins are by far the most important macronutrients that our body needs in order to function properly and stay fit and healthy. A healthy average person needs to consume 2 g per each kg of their body weight in order to maintain muscle mass. The ratio of muscle mass to the overall weight is one of the main factors of health and life span and is critical to pay attention to. This is mostly due to the fact that we lose muscle as we grow older. Even in weight management dietary plans, aiming at caloric restriction (CR) the amount of consumed protein should not be reduced, thus instead of proteins the restrictions should be applied to the amount of fats and carbohydrates. The best sources for protein are grass-fed organic beef and lamb, pasture raised chicken, organic eggs, wild fish and proteins from organic legumes. The important factor related to plant proteins is that organic plants are extremely