Do Incomplete Proteins Build Muscle & Should You Count Them?

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Video Summary:

Do Incomplete Proteins Build Muscle & Should You Count Them?
http://www.SeanNal.com/articles/nutri...

Do incomplete proteins count as part of your daily macronutrient totals, and do they contribute to muscle growth and strength gains?

The short answer is "yes", and "yes".

Every gram of protein that you eat does count toward your protein total for the day, and incomplete protein certainly does assist you when it comes to building muscle.

Although every source of protein you eat is technically "complete" in that it will contain all 20 amino acids in some amount, incomplete proteins (those derived from plant sources) will be particularly low in at least one essential amino acid. This is known as the "limiting amino acid" in that food.

Complete proteins on the other hand are those that are derived from animal sources and contain a sufficient proportion of all 9 essential amino acids the body needs for proper health.

However, all proteins are ultimately broken down into individual amino acids for use in the body, and within the context of sufficient total daily protein intake derived from a variety of sources, the notion of "complete vs. incomplete protein" becomes a non issue in the big picture.

This is because as long as you're getting around 0.8-1g of protein per pound of body weight daily from a variety of foods, you'll automatically be getting enough of all the specific amino acids that are needed to optimize muscle protein synthesis and overall health anyway.

Your body can only build so much muscle in a given day, and you only require a finite amount of each amino acid to max out your growth potential for that period. Simply eating more and more complete protein isn't going to benefit you once that growth potential has been reached.

Your body also has what's called the "free amino acid pool" that it can draw from if certain aminos are needed at specific times when they aren't being provided from your diet.

So, do incomplete proteins build muscle, and do incomplete proteins count? Definitely, and you're much better off to ditch the idea of complete vs. incomplete protein altogether and just think in terms of total protein intake/total amino acid intake for the day as a whole.