Protein is probably the most complex macro-nutrient. The reason protein demands so much energy and has such a high metabolic cost can be found in all the hormones, enzymes and other metabolites involved in processing the amino acids.
Protein is found in all animal products, including red meat, poultry, eggs, dairy, fish, and also to a lesser degree in vegetable sources of grains, legumes, nuts and seeds. Same as for carbohydrates, each gram of protein has 4 calories as well. By similar mechanism, the complete weight of protein-rich food is not exactly the same as the number of protein grams it contains. For example, 100 grams of lean fish translates only into around 25 grams of protein, while 100 grams of pure protein powder may give you all 100.
Animal sources of protein are "complete proteins." That means that each protein found in an animal product contains each of the nine essential amino acids. Plant proteins are called "incomplete proteins." Each plant protein is missing at least one of the nine essential amino acids. However, every amino acid is found in some type of plant, so you can combine different plant proteins to get all of the amino acids you need. For example, combining legumes and grains is a great way to balance the missing amino acids and get the complete protein profile from plant foods. Soy beans are the one exception. They are the only known plant food which contains complete protein and has one of the best protein digestibilities among all protein sources with little or no fat and cholesterol.
High protein foods are essential for muscle gain and fat loss. Think of these foods as your metabolic stimulators. They not only nuke a lot of calories just by being present in the tummy, but also have the highest TEF of 30%, burn more calories than any other nutrient, slow down the release of carbs and fats into your bloodstream, help maintain and build metabolically hungry muscles and keep your body lean and strong. Plus, certain amino acids, such as Leucine, Isoleucine, Valine and Arginine may be used directly by the body cells while Glutamine is the construction material for immune cells. To ensure you are well-protected, keep growing new cells and maintain health, eat protein with every meal and snack, at least 1 gram of protein per kilo of body weight spreading it evenly throughout the day.
When it comes to processing and cooking, the rule of 'extra energy' applies here as well. For example, in the late 1990s, Pieter Evenepoel, now at the University Hospital Leuven, found that cooking protein foods increases the caloric value of available energy – only 50% of a raw egg is completely digested compared with 90% of a cooked egg. A steak may provide more calories per serving if cooked well done than if served medium-rare or raw. This also means that a liquid protein shake is a terrific energy tank – especially if you are trying to bulk up. But if you want to lose weight, eat fresh natural least processed foods (as always).
why my weight goes up and down after coming off from cut to lean bulk?
