Originally published October 21 2011
Quality protein is critical for muscle fiber growth and rejuvenation (Opinion)
by Dr. David Jockers
(NaturalNews) Healthy lean body tissue depends upon an adequate supply of high quality protein. The protein acts to repair damaged muscle tissue and provide growth factors that improve muscle fiber growth and rejuvenation. It is significantly more important to value the quality of the protein source than the quantity of protein provided.
What Constitutes High Quality Protein
High quality protein is completely whole and non-denatured. It contains essential vitamins, minerals, enzymes and other natural co-factors. These components are very important for overall amino acid utilization and energy production. Protein digests to form an acidic ash. These co-factors help provide alkaline substances that maintain normal acid/base balance.
There is a tremendous amount of processing that takes place to produce a protein isolate. It is completely unnatural. This processing strips out the natural proteolytic enzymes, minerals, & anti-oxidants. This reduces overall bioavailability and creates a highly acidic and inflammatory food product.
Branched Chain Amino Acids
The branched chain amino acids (BCAA's) leucine, isoleucine and valine are especially important for building muscle. Many research trials have shown that BCAA's improve red blood cell count, hemoglobin, hematocrit, serum albumin, fasting glucose levels, increased glycogenesis and rapid improvement in muscular inflammation. These attributes make optimizing BCAA content extremely important for overall health and performance.
The BCAA leucine is the only amino acid that helps to stimulate muscle cell DNA to increase muscle protein synthesis. Muscle cells contain an inhibitory enzyme named 4E-binding protein 1 (4E-BP1). Leucine stimulates the cellular phosphorylation of 4E-BP1, effectively removing it. The removal of 4E-BP1 allows for greater activation of factors involved with muscle protein synthesis.
The best food sources for BCAA's such as leucine are found in high quality dairy products. Raw cheese, milk, yogurt, kefir and non-denatured whey protein are the most bioavailable forms of these critical nutrients. These BCAA's should always be consumed as whole foods and not as synthetically derived supplements, which are of inferior quality.
The daily leucine consumption should be 1-3 grams per day to maintain body protein. To optimize the anabolic pathways one would need between 8-16 grams daily. Optimizing anabolic pathways enhances muscle repair, growth, & rejuvenation. This is desirable for a healthy physique, anti-aging and maximal performance.
Non-denatured whey protein concentrate from grass-fed cows is one of the elite superfoods for human consumption. It provides the best profile of essential amino acids and conditionally essential amino acids. It is by far the most bioavailable form of leucine.
Fast & Slow Releasing Proteins
Fast assimilating proteins such as raw, grass-fed milk, whey, cheese & yogurt work best to have during daytime hours. They are very easy on the digestive system, and they move into muscle tissue and initiate the repair process immediately.
These sources should ideally be replenished with another 20 grams of protein every 3-4 hours to maximize muscle recovery. During the daytime hours, this should be in a low calorie form to reduce digestive stress and maintain high cognitive and kinetic energy.
Slow release proteins are better to have at night as they digest over time, moving into muscle tissue and forming enzymes in the body slowly. This maintains optimal protein synthesis and positive nitrogen balance during sleep while the body is in a fasting state.
Slow release proteins are found in healthy meat sources such as grass-fed beef, bison, buffalo & deer. Free range turkey, chicken, & eggs as well as wild-caught fish are good sources. Be sure to add phytonutrient rich vegetables, fresh lemon & apple cider vinegar (ACV) to balance the acids and free radicals formed during the cooking process. Lemon and ACV provide proteolytic enzymes and microorganisms to enhance the protein assimilation process.
Sources For This Article Include:
http://en.wikipedia.org/wiki/Leucine
http://www.exrx.net/Nutrition/Supplements/BC...
Hofmekler, Ori. Unlock Your Muscle Gene. North Atlantic Books. 2011
About the author:
Dr David Jockers is a Maximized Living doctor and owns and operates Exodus Health Center in Kennesaw, Georgia where he specializes in functional nutrition, functional medicine and corrective chiropractic care to get to the underlying cause of major health problems.
His website features great articles on natural health and incredible recipes. He is the author of the best-selling book SuperCharge Your Brain - the complete guide to radically improve your mood, memory and mindset. He has over 50,000 active followers on his social media and email newsletter and is a big influencer in the Primal Health movement.
Dr. Jockers is also available for long distance consultations and health coaching to help you beat disease and reach your health goals. For more information got to www.drjockers.com
Dr David Jockers is a Maximized Living doctor and owns and operates Exodus Health Center in Kennesaw, Georgia where he specializes in functional nutrition, functional medicine and corrective chiropractic care to get to the underlying cause of major health problems.
His website features great articles on natural health and incredible recipes. He is the author of the best-selling book SuperCharge Your Brain - the complete guide to radically improve your mood, memory and mindset. He has over 50,000 active followers on his social media and email newsletter and is a big influencer in the Primal Health movement.
Dr. Jockers is also available for long distance consultations and health coaching to help you beat disease and reach your health goals. For more information got to www.drjockers.com
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