The New Science of Protein Quality Explained

Описание: Stop buying protein based on 1990s logic. Looking only at total grams and price is only half the story; if you ignore how your body utilizes aminos, you are leaving muscle, money, and metabolic health on the table.

In this report, I present a 100+ hr "Protein Efficiency Audit" of 23 sources across 16 metrics, moving beyond "total grams" to the modern gold standards: DIAAS and Bio-utility.

What You Will Learn:
Muscle & Quality: Why some proteins are "Construction-Ready" while others are burned as waste.
Metabolic Impact: How sources trigger natural GLP-1 and support the gut-brain axis.
Lifestyle Guide: Using "Completer" and "Surplus" strategies to optimize budget sources.

The 23-Source Audit Includes:
Dairy: The Whey/Casein "fast and slow" relationship.
Animal: The "food matrix" of whole eggs vs. purity risks in meat isolates.
Plant: Potato protein stars and the "1+1=3" effect of pairing pea and rice.
Whole foods: High quality options while avoiding highly processed foods.

Stop guessing. Optimize your performance, hunger, and sustainability with data-driven nutrition.

DOWNLOAD THE FREE AUDIT TABLES:
https://evidently-exercise.kit.com/6d...

Content Time Markers:
00:00 Intro
01:58 Table 1: Muscle & Quality Scorecard metrics
06:32 Table 2: Metabolic & Health Impact metrics
10:31 Table 3: Practical Lifestyle Guide metrics
13:30 Dairy-derived Proteins
15:08 Animal-derived Proteins
17:14 Plant-based Isolates & Concentrates
19:01 Whole Plant Foods & Staples
20:34 Conclusions
21:24 References

Key References
Govindasamy, K. et al. (2025). Effect of Plant-Based Proteins on Recovery from Resistance Exercise-Induced Muscle Damage in Healthy Young Adults-A Systematic Review. Nutrients, 17(15). doi:10.3390/nu17152571
Kumar, A. et al. (2023). Gut Microbiota in Anxiety and Depression: Unveiling the Relationships and Management Options. Pharmaceuticals (Basel), 16(4). doi:10.3390/ph16040565
Melnik, B. C. et al. (2012). The impact of cow's milk-mediated mTORC1-signaling in the initiation and progression of prostate cancer. Nutr Metab (Lond), 9(1), 74. doi:10.1186/1743-7075-9-74
Monteyne, A. J. et al. (2020). Mycoprotein ingestion stimulates protein synthesis rates to a greater extent than milk protein in rested and exercised skeletal muscle of healthy young men: a randomized controlled trial. American Journal of Clinical Nutrition, 112(2), 318-333. doi:10.1093/ajcn/nqaa092
Phillips, S. M. (2016). The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass. Nutr Metab (Lond), 13, 64. doi:10.1186/s12986-016-0124-8
van Vliet, S. et al. (2015). The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption. Journal of Nutrition, 145(9), 1981-1991. doi:10.3945/jn.114.204305
van Vliet, S. et al. (2017). Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. American Journal of Clinical Nutrition, 106(6), 1401-1412. doi:10.3945/ajcn.117.159855
Wang, L., Meng, Q., & Su, C. H. (2024). From Food Supplements to Functional Foods: Emerging Perspectives on Post-Exercise Recovery Nutrition. Nutrients, 16(23). doi:10.3390/nu16234081
West, S. et al. (2023). Mycoprotein ingestion within or without its wholefood matrix results in equivalent stimulation of myofibrillar protein synthesis rates in resting and exercised muscle of young men. British Journal of Nutrition, 130(1), 20-32. doi:10.1017/S0007114522003087
West, S. et al. (2023). Ingestion of mycoprotein, pea protein, and their blend support comparable postexercise myofibrillar protein synthesis rates in resistance-trained individuals. Am J Physiol Endocrinol Metab, 325(3), E267-E279. doi:10.1152/ajpendo.00166.2023
Wilkinson, K. et al. (2023). Association of postprandial postexercise muscle protein synthesis rates with dietary leucine: A systematic review. Physiol Rep, 11(15), e15775. doi:10.14814/phy2.15775


Professor Emeritus | Ph.D. in exercise physiology | Fellow of the American College of Sports Medicine (FACSM)

25+ years of research and teaching experience in exercise physiology & sports nutrition.
No hype. No trends. Just the evidence.

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