Does the source of protein matter? | TheRedPill

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miserabletogreat

Posted 1y ago in Fitness - Permalink - Locked - 1.3K Views

Hey,

I just started lifting and I was wondering if the source of protein matters, everyone says eat chicken/meat but tbh even though I can eat it some days, I can't do it the whole month (I'm living with my parents and don't have that much money to buy chicken everyday)

I can however get my daily protein intake with food like peanuts (100g = 26 protein, soft cheese (500g is 40g), oat flakes, eggs, tuna and so on) but I wonder if this stimulates muscle growth as well as chicken/meat?

Does the source really matter? I've done some research and saw that every source contains protein with different kind of ... (can't remember what it was) but could what I eat now (what I listed above) still contribute to muscle growth?

Thanks in advance!

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Einsamer 1y ago

It's fine, especially if you mix different protein sources. Overall intake (in grams) is much more important and unless you almost only eat plant based protein, you are good. Especially soft cheese and other dairy products are really good for you. Mixing them with eggs (which are really really good, in a lot of ways better than meat) and tuna is perfect.

Just keep going and try to make sure you don't eat less 1g of protein per kg weight every day.

miserabletogreat 1y ago

Thank you

I eat around 120-130-140 and I weigh 68 kilograms, nothing wrong with this right?

Einsamer 1y ago

Not really anything wrong with it. Beyond 1g / kg (assuming you are an amateur and not looking like Coleman) doesn't really have any measurable impact on muscle growth (but can still be helpful to lose/maintain weight, bfp).

Just make sure that you also drink enough because heavy protein intake is harsh on your kidneys. When you are sick or otherwise in bad condition, then it's probably better to reduce protein intake until you have recovered.

miserabletogreat 1y ago

Huh I am confused

I thought it’s 1 gram per pound, 68kg is 150 lbs so I thought I have to eat 150

At least reddit is filled with posts like this, 1gram per 1lb, even 1.5 gram per 1 lb blabla

So as I weigh 68 kilos now, around 70 grams of protein would be enough for me?

Einsamer 1y ago

Latest research shows that 90% of amateur bodybuilders do not have any additional (measurable) benefit when eating more than 0.82g of protein per kg weight.

In other words: there is a 10% chance that because of genetics your body actually needs more than 0.82g per kg weight. And unfortunately it was based on bodyweight and more info (e.g. muscle mass) was not considered. This is an average value. The more muscle you have, the more protein you'll need. But from the way you ask I assume your are maybe working out 3 times per week, so 1g/kg will most likely be enough. 2g/kg is definitely more than enough.

miserabletogreat 1y ago

Thanks

I am workout out for 6 days, and I hit each bodypart twice a week

But I will then stick to a gram for each kg, thanks

coolsocks00 1 1y ago

But I will then stick to a gram for each kg, thanks

That will limit your growth substantially. Dont take it from me, take it from the experts.

E.g.

https://youtu.be/nkIKesKHIIE

The other user referenced one study. You just cant base this stuff on a single study. You have to base it on the sum of all quality studies. And the kidney thing seems to only be relevant to people with kidney disease.

Einsamer 1y ago

Well, unfortunately he does not give any sources for his claims. However, even he says that "more protein is better" is actually not true for muscle growth, just against e.g. hunger and to keep your weight. He also mentioned that it depends on their person and some people need more than others. Which is also what the study I read said and btw. is also what I said right in this thread here so...

And yeah, I did not provide a source either. I researched that topic myself 2 years ago and found the only really believable study at the time. Maybe there is a more accurate and recent study, then I'd like to see it. Otherwise, I'll stick to what I've learned. And an "expert" that doesn't even link to where he got his information from is as trustworthy as anyone else on this matter.

coolsocks00 1 1y ago

The fact that you think you reading a study two years ago should hold as much weight as what a literal doctorate of sports physiology, pro bodybuilder, and leading coach in the US thinks, should make you reconsider the kinda shit you're preaching.

Yeah there's a limit to how much protein you need but dont go around telling guys to stick with 60 grams when they really should get double that. You're potentially wasting a fucking ton of his time.

Einsamer 1y ago

The only advantage a "doctorate of sports" has is that they spent more time and have a better overview over their area of expertise. That's it. They still have to rely on studies in exactly the same way. If you disagree, please explain why.

And since we have learned over the past decades that "opinions" in sports and nutritients are changing faster than girls their chads, I don't trust in what people say unless they give a source.

Yeah there's a limit to how much protein you need but dont go around telling guys to stick with 60 grams

You are now arguing in bad faith. I never said that, in fact I recommended the OP to stay AT OR ABOVE 68g of protein. If you can't even understand what I'm writing, then please just shut up and don't waste my time. Thank you.

Typo-MAGAshiv 1 1y ago

Check out Arnold Schwarzenegger's "Encyclopedia of Modem Bodybuilding".

It's been years since I looked at my copy, but there's a chart in the diet and nutrition section that goes into that.

Different protein sources have different percentages of their protein that's actually usable as protein by the human body. The rest either passes on through or gets stored as fat if you're consuming excess calories.

Eggs are near-perfect, with a score of 100.

I forget the exact order and scores, but tuna, salmon, various cuts of beef, chicken, whey protein, etc. are all great.

You don't want to rely on nuts, beans, soy, etc. as primary sources.

Einsamer 1y ago

Eggs were simply defined as 100%. Turns out that you can even get higher than 100% by this measure. :)

miserabletogreat 1y ago

Thank you

I am just eating nuts for the calories, and see the protein as a bonus

And how many eggs do you recommend to eat daily? A lot of people say you need to eat x and x cuz too much of them is unhealthy, at least unhealthy to eat the yolk of all of them

How many eggs can you eat with yolk without damaging your body?

Einsamer 1y ago

I was eating 3-4 eggs per day for at least a year, simply because I liked the taste. I'm having a very comprehensive blood check twice a year. There were no problems at all. Honestly, take all of lifting and nutrition science with a big graint of salt. Things are changing often.

coolsocks00 1 1y ago

It does matter. What you guys are referring to are the amino acids in the protein. Meats, eggs and milk are considered "complete" sources because they provide all the amino acids you need, while other sources are only partials.

It's fine to have variety for different dietary reasons, but for proteins those are the best sources hands down.

In your situation you should probably also be supplementing with protein powder, as it's a cheap and potentially complete protein. Not all powders are equal though. The label showing the amount of protein per serving is very often misleading, as the protein might come from non-essential amino acids which are basically wasted.

What you need to check is the ingredients list: Whey protein isolate is slightly better than concentrate, although both are fine. What you should avoid are powders containing creatine and named amino acids. These will be non-essential and only added to fluff up the protein contents (the essential AA's are already in the whey). Creatine is great but it doesn't belong in the powder. Just buy bags of creatine monohydrate and add 5g a day yourself.

Vermillion-Rx Admin 1y ago

It needs all 9 essential aminos to be a complete protein. 26g of "protein" from peanuts will not build muscle on its own. Nor would oats. They would compliment other foods that might be lacking those proteins but they won't on their own.

You def need to prioritize complete proteins

miserabletogreat 1y ago

Thanks a lot, I will keep that in mind

Moromu 1y ago

Peanuts have poor conversion to muscle mass [there is probably better name for it] as it misses some AA in god amounts: lysine, methionine, threonine.

Apparently eating grains provides the lacking ones, otherwise you'd need supplementation of those, or eat something high in those.

I was reading somewhere that the balancing AA should happen within 24h not in one meal [needs checking].

MrSupreme 1y ago

I think what differentiates animal protein from other sources are the amino acids(as in BCAAs), long story short ,your muscles will repair and grow using branch chain aminoacids, Wich are present in animal based protein but not in carbs/legumes in spite of offering even high protein content.

That's kind of the info I've read it is open to correction

Einsamer 1y ago

How do you explain full vegan bodybuilders who look crazy jacked? All liers? I don't think so.

Moromu 1y ago

You can say about someone's bodybuilding habits as much as about their sexlife, relaying only on their stories.

miserabletogreat 1y ago

saw that you can buy bcaa as a supplement, maybe that way

MrSupreme 1y ago

I didn't say it is impossible to get BCAAs from non-animal sources dude, you can combine legumes with some other stuff for example and get your BCAAs that way.It is probably a pain to do it that way but it can be done and it is done by many, Frank Medrano comes to mind

Einsamer 1y ago

Sure you did:

long story short ,your muscles will repair and grow using branch chain aminoacids, Wich are present in animal based protein but not in carbs/legumes

If you meant something else, then you should improve your writing - because in the way you have written it, it definitely says that your muscles don't grow from protein that is not animal based.