THIS is Why Proteins are ESSENTIAL to Good Health [Doctor Breaks It Down]

Summary

This 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

00:00

📚 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.

05:02

🍽️ 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.

Keywords

💡Amino Acids

Amino acids are the basic building blocks of proteins in the body, essential for various functions such as tissue repair, hormone synthesis, and energy production. In the video, they are likened to the building blocks in a child's playset, highlighting their foundational role in maintaining health and muscle growth.

💡Essential vs. Non-Essential Amino Acids

Essential amino acids are those that the body cannot synthesize and must be obtained from diet, while non-essential amino acids can be produced by the body. The video emphasizes the importance of both types for overall health, with essential amino acids being crucial for building key bodily tissues and non-essential ones supporting growth and repair.

💡Complete Protein

A complete protein contains all nine essential amino acids, which are necessary for the body's functions. The video mentions that animal-based foods are typically complete proteins, making them a key source for those who consume them.

💡Incomplete Protein

Incomplete proteins lack one or more essential amino acids and are often plant-based. The video suggests that while incomplete proteins are not inherently bad, they require combination with other foods to provide the full spectrum of amino acids.

💡Collagen

Collagen is a protein that makes up a significant portion of the body's connective tissues and is rich in amino acids. The video highlights collagen as a preferred source of protein due to its high amino acid content and minimal insulin spike.

💡Lean Body Mass

Lean body mass refers to the amount of muscle and other non-fat tissue in the body. The video discusses the importance of amino acids in maintaining and increasing lean body mass, which is associated with a higher metabolism and better overall health.

💡Metabolism

Metabolism is the set of life-sustaining chemical reactions within the body. The video suggests that having more lean body mass can increase metabolism, which in turn helps with weight management and overall health.

💡Protein Intake

Protein intake is the amount of protein consumed through diet. The video provides a guideline for protein intake based on body weight, recommending 0.5 grams of protein per pound of lean body mass daily.

💡Clean Protein Sources

Clean protein sources refer to proteins that are minimally processed and free from additives like hormones and antibiotics. The video emphasizes the importance of consuming clean proteins, particularly from animal sources, to support health and muscle growth.

💡Conditionally Essential Amino Acids

These are amino acids that the body can usually produce but may require dietary intake under certain conditions, such as illness or stress. The video mentions that these amino acids become conditionally essential when the body's ability to synthesize them is compromised.

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