And it wasn't too long ago when eggs (and perhaps milk) were the favorite protein source of athletes. For a while there, eggs got a bad (an underserved) rap for having too much fat. Well, eggs are a great source of protein and the yolk is chock-full of vitamins and minerals. Some consider the amino acid profile of eggs to be the best of all food sources.Features and benefits:
Eggs are a rich source of thiamine, riboflavin, pantothenic acid, folic acids, vitamin B12, biotin, vitamin D, vitamin E and phosphorus. Seems like a complete food, right? And don't be so quick to throw out the yolks. In a study of 27,000 individuals, they found "the daily nutrient intake of egg consumers was significantly greater than that of non-consumers.” For instance, vitamins B12, C, E and A were consumed in greater quantities in the egg consumers. People who reported eating four or more eggs daily had lower blood cholesterol levels than those who ate one egg or less daily.Not only is egg protein great, but also it's very affordable. According to Chris Mohr, R.D., a doctoral student at the University of Pittsburgh, "Where else can you get 80+ grams of protein—the content of about a dozen eggs—for under a dollar?” They provide a complete profile of essential Amino Acids, Branched Chain Amino Acids, and Glutamic AcidSoy
Soy is the best non-animal source of protein. Many bodybuilders understand the importance of the essential amino acid L- glutamine to their supplementation. What many bodybuilders don't know is that soy protein isolate has the highest concentration of glutamine among protein sources-over twice that of whey protein! Glutamine has been used for years in hospitals to speed muscle cell recovery and improve maintenance of Muscle Enhancement during periods of starvation, infection, and exercise trauma. Glutamine supplementation has been shown to promote muscle glycogen accumulation, which has been linked to an increase in muscle protein synthesis. Glutamine has also shown the ability to increase muscle cell volume through the process of cellular hydration. Glutamine supplementation in as little as 2 grams per day has been shown to increase plasma growth hormone levels. This increase in growth hormone has been shown to help shift the fuel for muscle from glucose to fatty acids. Research has suggested that a bodybuilder should consume between 8 - 15 grams of glutamine each day. Supplementing 3-5 grams of glutamine 3 times per day has been shown to elicit a positive response without stimulating the excretion of glutamine in the urine. Features and Benefits:
It's been shown that soy protein is comparable in digestibility to other high-quality protein sources such as meat, milk, fish and egg. According to Darryn Willoughby, Ph.D., an associate professor of exercise physiology at Texas Christian University, "soy protein's powerful antioxidant capabilities provide significant health and anti-cancer benefits. This is probably due to the presence of isoflavones, saponins, phytic acid and protease inhibitors.” In fact, a recent study found that a soy-based meal-replacement formula was "effective at lowering body weight, fat mass and reducing LDL cholesterol.”Soy protein has also shown the ability to improve kidney function. While scientists agree that the high protein intake of bodybuilders is necessary for proper and repair, they also agree that this diet will place additional stress on the kidneys. Studies have shown that soy proteins filter more easily in the kidneys thereby reducing their workload. In 1993, a study was performed on the Romanian Olympic swimming and rowing teams. In this study, the athletes were supplemented with 1.5 grams per kg of bodyweight of soy protein along with their dietary protein (2 grams per kg of bodyweight) per day. This additional protein showed no detrimental effects on kidney function and actually showed from 5 to 46 percent improvement in kidney function.