How to Pick High Protein Quality Foods | Tennis Conditioning

Hi Guys, Today I’ll introduce to you how to pick
high protein foods. I’ll talk about what protein is, amino acids,
protein synthesis, protein digestion & absorption, protein quality and high-quality protein food
sources. Most people associate protein with strength
and meat with protein. So is eating tons of meat efficient in making
you stronger? Not really. Meat is one good source of protein but so
are eggs, milk, and grains & vegetables. Learn about protein quality and available
protein sources in your diet. Amino means “nitrogen containing”. So amino acids are the building blocks of
proteins. There are a total of 20 amino acids; 9 are
essential amino acids, which means the body CANNOT synthesize them, and the remaining
11 amino acids are non-essential, meaning the body can synthesize them. Protein synthesis occurs at the cellular level
by ribosomes, which actually make proteins for intracellular and extracellular purposes. Proteins for intracellular purposes are synthesized
by free-floating ribosomes in the cytoplasm, whereas proteins for extracellular purposes
are synthesized inside the rough endoplasmic reticulum. Ok, here are the 5 steps of protein synthesis: 1. DNA in the nucleus contains information
necessary for protein synthesis 2. The transcription of the DNA information
results in a message (called mRNA), which contains the “blueprint” for protein synthesis 3. mRNA exits the nucleus and moves to ribosomes,
where protein synthesis occurs based on the information from the mRNA 4. Transfer RNA (tRNA) transport amino acids,
which are building blocks for proteins, to the ribosomes 5. The message contained in the mRNA is being
translated and amino acids are linked together to form proteins When you eat foods that contain protein then
the body doesn’t store that food protein directly but breaks it down to amino acids
from which the body then can make its own protein. Proteins are partially broken down in the
stomach via the enzyme pepsin before they move into the small intestine, where they
are further broken down and digested. The amino acids can be used to provide energy
or to make other needed compounds. All amino acids that are not immediately being
used are transported to the liver via capillaries. The quality of protein is based on two factors: 1. Digestibility
2. Amino Acid Composition In order to provide the amino acids for protein
synthesis, the body breaks down the protein from food sources into amino acids. The protein’s food sources influences its
digestibility and hence rate of availability. In general, animal proteins have a high digestibility,
about 90 – 99%. Plant proteins on the other hand only have
a digestibility of 70 – 90%, soy protein being the exception with over 90%. In order to synthesize protein, the body needs
to have all the amino acids that are needed available at once. The liver can produce any non-essential amino
acids but the diet has to supply any essential amino acids, otherwise the body breaks down
its own protein, for example muscle protein, to obtain them. In other words, the more essential amino acids
the protein provides, the higher its quality. Apart from soy protein, plant protein from
vegetables, nuts, seeds, grains, and legumes are lower in quality because they lack one
or more essential amino acids. Consuming a combination of the aforementioned
vegetable proteins enhances the quality of proteins but it is not very convenient. Food sources for high-quality protein are
meat, fish, poultry, soy products, cheese, eggs, yogurt and milk.

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