THIS is Why Proteins are ESSENTIAL to Good Health [Doctor Breaks It Down]
Summary
TLDRThis informative video delves into the world of amino acids, the fundamental building blocks of our cells. It distinguishes between essential and non-essential amino acids, explains the concept of complete and incomplete proteins, and emphasizes the importance of collagen for muscle repair and overall health. The speaker advocates for clean, animal-based proteins and highlights alternative sources like soy, quinoa, and algae for complete protein intake, while providing guidelines on daily protein requirements for optimal health and muscle function.
Takeaways
- 📚 The human body is composed of trillions of cells, each requiring essential nutrients for proper function.
- 🥚 Amino acids are crucial building blocks for proteins, hormones, neurotransmitters, and bodily tissues.
- 🏋️♂️ Exercise leads to muscle damage, which is repaired by proteins derived from amino acids.
- 🍽️ There are three categories of amino acids: essential, non-essential, and conditional, each serving different roles in the body.
- 🥩 Essential amino acids (9 types) cannot be produced by the body and must be obtained from food.
- 🌱 Non-essential amino acids (11 types) can be synthesized by the body and support growth, repair, and immune function.
- 🤒 Conditional amino acids are those that the body may not produce under stress or illness, requiring dietary intake.
- 🥗 Complete proteins provide all essential amino acids, typically found in animal-based foods.
- 🌿 Incomplete proteins lack one or more essential amino acids but can be found in plant-based foods.
- 🥜 Soy, quinoa, and buckwheat are plant-based complete proteins, offering an alternative to animal proteins.
- 🥩 Collagen is a preferred source of protein as it is a cleaner source and provides most of the essential amino acids.
Q & A
What are the main components of a cell?
-A cell is made up of various components, including amino acids, which are essential for its proper functioning and health.
What is the role of amino acids in the body?
-Amino acids are the building blocks for proteins, hormones, neurotransmitters, and they are crucial for tissue repair, growth, and various other bodily functions.
What are the differences between essential, non-essential, and conditional amino acids?
-Essential amino acids are the nine that the body cannot produce and must be obtained from food. Non-essential amino acids (11 in total) can be synthesized by the body and support growth and repair. Conditional amino acids are those that the body can usually produce but may require dietary intake under stress or illness.
What is a complete protein?
-A complete protein provides all 20 amino acids, including all nine essential ones, and is typically found in animal-based foods.
What is an incomplete protein?
-An incomplete protein does not provide all the essential amino acids and is often found in plant-based foods, whole grains, legumes, seeds, nuts, and some vegetables.
How can vegetarians ensure they get all essential amino acids?
-Vegetarians can consume complete proteins like soy, quinoa, buckwheat, and algae, which provide all essential amino acids, or combine different incomplete proteins to cover the essential ones.
How much protein does an adult typically need daily?
-An adult needs about half a gram of protein per lean pound of body weight each day, which can be estimated by dividing total weight by two for a general guideline.
What is the recommended amount of protein per meal?
-A good target is between 20 to 30 grams of protein per meal to avoid overtaxing the kidneys and provide the body with sufficient protein.
Why is collagen considered a good protein source?
-Collagen is a good protein source because it contains 19 out of 20 amino acids, is low in carbohydrates, and does not spike insulin levels. It is also a cleaner source as it can be derived from grass-fed cows without antibiotics or hormones.
How does protein intake relate to muscle growth and metabolism?
-Protein intake is crucial for muscle growth, as it helps repair and rebuild muscle tissue after exercise. It also contributes to a higher metabolism, especially when aiming for a leaner body.
Outlines
📚 Understanding Amino Acids and Proteins
This paragraph discusses the fundamental role of amino acids in the human body, emphasizing their importance as the building blocks for proteins, hormones, and neurotransmitters. It differentiates between essential and non-essential amino acids, explaining that essential amino acids must be obtained through diet while non-essential ones can be synthesized by the body. The paragraph also introduces the concept of complete and incomplete proteins, highlighting the sources of these proteins and their significance for muscle growth, repair, and overall health.
🍽️ Protein Intake and Dietary Sources
The second paragraph focuses on the recommended protein intake for adults, explaining how much protein is needed based on body weight and lean mass. It distinguishes between complete and incomplete proteins, providing examples of each category and their sources. The paragraph also touches on the importance of choosing clean protein sources, such as grass-fed meat and collagen, and mentions the benefits of certain plant-based proteins like quinoa, buckwheat, and algae. It concludes with a suggestion to watch a video on collagen for further information.
Mindmap
Keywords
💡Amino Acids
💡Essential vs. Non-Essential Amino Acids
💡Complete Protein
💡Incomplete Protein
💡Collagen
💡Lean Body Mass
💡Metabolism
💡Protein Intake
💡Clean Protein Sources
💡Conditionally Essential Amino Acids
Highlights
The human body is made up of trillions of cells, each requiring proper building blocks for health.
Amino acids are crucial for building proteins, hormones, neurotransmitters, and repairing bodily tissues.
Amino acids can also be converted into an energy source.
After exercise, muscles rebuild with new proteins derived from amino acids.
There are essential, non-essential, and conditional amino acids.
Essential amino acids (nine in total) cannot be produced by the body and must be obtained from food.
Non-essential amino acids (11 in total) can be synthesized by the body and are vital for growth, repair, and immune function.
Conditional amino acids are those the body can produce under normal conditions but may require dietary intake during stress or illness.
Complete proteins provide all 20 amino acids, including the nine essential ones.
Incomplete proteins lack one or more essential amino acids but can still be beneficial when combined with other sources.
Animal-based foods are typically complete proteins, while plant-based foods are often incomplete.
Soy, quinoa, buckwheat, and algae are plant-based complete proteins.
Adults need about 0.5 grams of protein per lean pound of body weight daily.
A good protein target is 20 to 30 grams per meal, depending on activity level and goals.
Collagen is a preferred source of protein as it is a cleaner source and doesn't spike insulin levels.
Collagen makes up 60-70% of the body's protein and depletes with age, necessitating replenishment.
Grass-fed collagen is a recommended source due to its lack of hormones and antibiotics.
Transcripts
so ultimately in our body our body is
made up of a bunch of cells trillions of
them and every cell has requirements of
the things that it needs to have the
proper building blocks to be healthy so
if you're unhealthy unhealthy cells
really can be simple as that seven main
pieces to the cell one of those being
amino acids so in this video I'm going
to break down essential versus
non-essential amino acids we're also
going to talk about what is a complete
protein and what is an incomplete
protein and how those things all
correlate to each other what are the
cleanest sources so if this is one of
the main seven things to get in we
really need to understand break this
down so as a kid or with my kids they
always play with building blocks well
amino acids are like the building blocks
inside of your body right they are
technically responsible for building the
proteins inside your system they build
hormones they build neurotransmitters
they repair bodily tissues they help to
grow bodily tissues other bodily
functions they help to break down food
and even in some cases amino acids can
literally be transferred into an energy
source
also have you ever wondered how your
body produces new muscle
after working out for several weeks or
for several months
because when you work out especially
with a weight your muscle actually
partially tears and your body fills in
the gaps of those tears
with new proteins derived from amino
acids so this is literally the building
blocks of the rebuilding restructured us
from this kind of tissue damage happens
or when new cells need to roll over
so your muscles are directly affected by
how many amino acids you put in your
body so if you're looking to get more
lean and have more definition and more
muscle which is going to crank up the
metabolism more I'm not talking about
big and hulky I'm just saying if you
want to be more lean then amino acids
are extremely essential inside of your
body some of them your body can make
other ones you have to eat
but in fact there are three major
categories so they're the essential ones
these are the nine amino acids that your
body can't make you have to get them
from food
and these are the ones that build key
bodily tissues including the organ cells
and the skin cells through collagen
formation because amino acids make up
collagen we'll talk more about that in a
minute
then there's non-essential amino acids
and these are the 11 that your body has
the ability to create
they're used to support the growth and
the repair of new tissue in the body as
well as help your body synthesize new
red blood cells in fact without
non-essential amino acids being produced
in your body your body wouldn't be able
to produce new blood
they're also vital for the proper
functioning of your immune system so
that they can help you protect against
diseases they're involved with hormone
synthesis but your body can run low on
these that's why there's a third
category called conditional amino acids
now there are eight overlapping amino
acids I'm going to spare you on naming
all the names of these that your body
can make but if it's very stressed or if
you are sick your body won't have the
raw materials to do this and so they're
kind of conditional in the fact that you
might not be healthy enough to make
these non-essential amino acids so then
you would have to get them from food
so those are the differences between
non-essential essential and the category
potentially of conditional amino acids
so now you know what these 20 building
blocks do for your system and how
critical they are then how do we get
them into our system well if our body
can make some of them we just need to
make sure we have a proper lifestyle but
we can also add in clean healthy sources
of proteins but not all proteins are
built the same
there are complete proteins and there
are incomplete proteins and neither of
them is bad it's just the difference
between them is a complete protein
provides all 20 of the amino acids or
all of the essential amino acids which
there are nine of them now these are
traditionally all your animal based
foods animal-based foods are going to be
complete proteins including meat Dairy
eggs they contain all the amino acids
that your body cannot create itself
if you're gonna have meat protein it's
very crucial to eat it clean that means
we want to make sure it is raised
without hormones it's avoided
antibiotics and it's done in a grass-fed
for beef free range for chicken
wild caught for fish Manor so that it is
a clean meat but this is one of the
reasons why when I look at protein
powders I want as complete of a protein
powder as I get but I tend to avoid
Dairy because I don't need extra lactose
in the system and a lot of times that
Dairy comes with some of the uncleanly
things like antibiotics or hormones or
not from a grass-fed cow
now I tend to go the direction more
often of collagen because collagen still
comes from those animal sources it is
just shy of all the amino acids 19 out
of 20 of them
in the collagen eight out of the nine
essential amino acids the only one
missing is tryptophan so collagen itself
is not complete protein however it
provides 19 of the 20 of them and it's a
cleaner Source because there's no Dairy
involved and that's my favorite type of
ammo type proteins which is
traditionally
containing most if not all of the amino
acids then there's incomplete proteins
incomplete proteins are traditionally
your vegetable based whole grain legume
seeds nuts spinach broccoli mushrooms
those are all incomplete proteins
incomplete makes it sound bad it just
doesn't provide all of the essential
amino acids so when it comes to
vegetarian proteins there are a couple
that flip the bill though that are
complete p is my favorite p is a
complete protein it gives you all of the
essential amino acids soy I don't love
soy because it's genetically modified
quinoa buckwheat algae these are all
complete so my favorite Bean Pea or
algae they are low carbohydrate and then
they don't contain the genetically
modified organisms like a lot of those
others grains and the soy contain so
those are my favorites Now you kind of
know the difference between complete and
incomplete how much do we take
typically an adult body needs about a
half a gram of protein
per lean pound of body weight each day
so if you were just to Max this out in
its lean body weight right but if you
just go total weight you could take your
total weight divided by two and that
would give you a a top end amount of how
much protein you would need so if you
weigh 200 pounds it would give you a
hundred grams of protein divide that
into three meals you're looking at
around 30 to 35 grams per meal which
would be on the upper end that I would
normally recommend recommend unless
you're like a bodybuilder and you're
really trying to bulk up now lean body
mass would have more forgiveness there
it would actually be a little bit lower
so a great Target is somewhere between
20 to 30 grams of protein per meal is a
good range to not over tax the kidneys
give your body the protein it needs
either in the complete or incomplete
form allow it to extract out the amino
acids so it can build the muscle build
the organs and do the building blocks
inside the body my favorite source is
collagen because it doesn't Spike
insulin levels we don't want to
sacrifice that you can get it from
grass-fed cows means it doesn't have
antibiotics it doesn't have the hormones
and 60 to 70 percent of all the protein
inside of your body is collagen and it
depletes with age so we need to
replenish this source so I did a video
as a next step I think would be a great
video to watch breaking down everything
you need to know about collagen and I
put it right here for you check it out
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