Quality of protein for gaining muscle mass

There is approximately on average 75 trillion cells in every single one of us which makes up our skin, organs, bone, hair and of particular interest today, skeletal muscle. Now our cells are continuously dying off but at the same time rejuvenating themselves. This process is never ending and the quality of the new cells coming through all depends on what we put down our throats in the form of food and drink. This stems from the process of “organisation of life” i.e the better the quality of the food equals the better quality of new cells. Here are my top 5 tips of getting better quality of protein on board not just for increase in muscle mass but for general health benefits:

                                     

1. Put down the protein shake.

I will probably ruffle a few feathers with this first one for sure but hear me out! Supplements are a massive industry now and they really focus on advertising to young blokes as their main target market. Unless you are experiencing serious muscle tissue breakdown, protein synthesis and satellite cell proliferation then it may be a good idea to take one. This must not replace food but be an addition to your already optimum diet. Most powders are extracted from dairy so why not go to that first? Do your research in the way that these are made as well, most are produced at 50 degrees and above which affects the quality of protein within it.

 

2. Drink some organic raw milk.

Your grandparents will back me up on this one. Back in the good old days we actually drank raw milk that came straight from the grass fed cow, filtered and then bottled. When you compare this to our standard milk in the super markets it is a very different story in regards to quality. Super market milk is pasteurised and homogenised meaning proteins have been killed off, has 50% less vitamin c, breaks down lactase the enzyme that helps us digest it and has a significant amount of natural fat removed from it. The list is very long. The macronutrient ratios of carbohydrates, protein and fat are well suited for producing new muscle cells for sure.

 

3. Get a variety.

As humans we have a vast array of sources available to us and it is important to get that wide range of amino acids (building blocks of muscle) into our bodies. Try not eating the same protein day in day out and mix it about with different fish, nuts, seeds, organic eggs, turkey, chicken, organ meats, dairy, quinoa and red meats. Buying these foods in bulk and freezing them allows you to plan your week out.

 

4. Buy in season.

Get out and about in your local town or village to seek the local livestock at the markets. Not only will this boost your local economy but also you will reap the benefits of top quality protein that has not travelled far at all which then maintains good nutrition. Get to know your butcher and simply ask what’s fresh from the field!

 

5. Buy Organic.

The food industry is a tricky one and I will write about it another time in more depth. Foods have been tested for the quality of nutrition for some time and lots of studies have found a big difference in the fat content. Not so much the overall amount but more so the ratios of HDL (High density lipoproteins) and LDL (Low density lipoproteins) cholesterol. With animals been fed cheap food, no natural sun light and serious lack of exercise this plays hell on the not so good LDL ratio and is without a doubt less healthy than organic reared animals. Fat is essential for promoting and synthesising the anabolic hormone testosterone and when poor meats are consumed this has a negative effect on our hormones as well.

 

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