It has become common knowledge that an important aspect in gaining muscle is protein consumption. Protein makes up between 15 and 20 percent of a person's bodyweight and is the second most abundant substance in the body, next to water of course.
Protein itself is comprised of many amino-acids, 20 to be exact. These amino acids are further broken down into two categories, essential and non-essential.
Protein Drink Powder
Non-essential amino acids are produced naturally, by the liver. On the flipside, essential amino acids can only be attained by dietary means. A diet rich in essential amino acids is very important in the muscle building process. Below is a list of the essential and non-essential amino acids.
Essential Amino Acids
Histidine
Isoleucine
Leucine
Valine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Non-Essential Amino Acids
Alanine
Arginine
Asparagine
Aspartic Acid
Cysteine
Glutamic Acid
Glutamine
Glycine
Proline
Serine
Tyrosine
In order to achieve the correct ratio of these amino acids, one must consume complete protein sources. Protein Powder and eggs are some examples of complete protein sources. Below is a list of complete protein sources.
Complete Protein sources
Protein Powder
Egg Whites
Turkey
Fish
Shellfish
Chicken breast
Lean beef (sirloin, flank, lean ground beef)
Dairy Products (low fat milk, low fat cheese)
Legumes (beans, peas, lentils)
Nuts
Eating a mixture of these complete protein sources places the body in a positive nitrogen state, which is optimal for muscle growth. The greater the nitrogen state, the faster you recover from your grueling workout. Whatever your physique goals are, eating a combination of the various complete protein sources should be high on your list of priorities.