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Muscle-Building Workout and Diet


What’s up, guys. Sean Nalewanyj here, www.SeanNal.com-www.BodyTransformationTruth.com,
answering a nutrition question today, it’s one that I’ve gotten several times over
the past few months and that is “Do incomplete proteins count as part of your protein totals
for the day and do they contribute toward muscle growth?” So the short answer here
is, yes and yes. Every gram of protein that you eat thorough out the day does count toward
your protein total, whether it’s 25 grams from a chicken breast or one gram from a banana.
And yes, incomplete proteins do assist with muscle growth as well. So for those who don’t
know, a complete protein is a protein source that on its own has a sufficient proportion
of all nine of the essential amino acids that your body needs for proper health. And the
essential amino acids are the ones that your body can’t make on its own, and so they
have to come in through your diet. On the other hand, incomplete proteins are protein
source that are low in at least one of the essential amino acids. Complete protein generally
come from animal sources, so meat, eggs, dairy, et cetera, whereas incomplete protein come
from plants sources so, bread, pasta, rice, vegetables, et cetera. Now, the reality here
is that almost every food that you eat is technically complete because it does contain
all twenty of the amino acids in some amount, but it’s just that certain foods will be
particularly low in at least one specific essential amino acid. And this is usually
called the limiting amino acid in that food. For example, beans are high in the amino acid
lysine but are low in methionine, whereas grains are high in methionine but are low
in lysine. Now, keep in mind, it’s very important to understand that rather than thinking
in terms of your protein intake being broken down into complete sources and incomplete
sources, it’s more useful to think in terms of just total amino acid intake. And that’s
because all proteins are ultimately broken down into those individual amino acid building
blocks for use. So as long as you’re consuming enough total protein for the day as a whole
and my general recommendation would be between 0.8 to 1 gram protein per pound of bodyweight
daily, as long as you’re eating around that amount and you’re eating a standard fitness
diet that includes a variety of different protein sources, then the idea of complete
versus incomplete protein really just becomes a non-issue because by the end of the day
you’re going to be getting in all of the amino acids that your body needs to maximize
muscle growth anyway. Your body can only build so much muscle in a given day and it only
needs a limited quantity of each of those amino acids to max out your growth potential
over any given period. And so it’s not as if just eating higher and higher amount of
complete protein, it’s not as if that’s necessarily going to improve results. Your
body can only use so much. If you were only eating a very small amount of protein relative
to your bodyweight each day, let’s say you were eating, for some reason 0.4 grams per
pound of bodyweight and let’s say that you were only getting that protein from one or
two primary sources, then yeah, it would definitely become a problem because certain amino acids
wouldn’t be there in high enough quantities to maximize protein synthesis. But as the
total quantity of protein that you’re eating increases along with sufficient variety, this
becomes proportionally less and less of a concern because you’re total intake of each
specific amino acids is going to be increasing along with it. And then on top of that your
body also has what’s called the free amino acid pool and so if certain amino acids are
missing at a certain time when they’re needed then your body can draw from this pool in
order to make up for it. So the bottom line here, yes so called incomplete proteins definitely
do count toward your daily totals and the amino acids that they provide do contribute
toward muscle growth as well. Remember that they still do contain essential amino acids,
but it’s just that they’ll be low in, maybe one or two of them, in each different
source maybe higher or lower in different essential aminos and so when you start combining
them together in the big picture it’s really not something to worry about. Guys, if you
found this advice helpful and you want to get all the tools you need to gain muscle
and lose fat as effectively as possible; the work-outs, the meal plans, supplement guides
along with one-on-one coaching then you can download my Body transformation Blueprint
by clicking here or by heading over to www.BodyTransformationTruth.com using the link in the description box. If
you enjoyed the video, as always make sure to hit the like button, leave comment and
subscribe to stay up to date on future videos. You can also check out my official blog over
at www.SeanNal.com for all of my latest updates. And you can follow me on social media here
if you aren’t already. The links for that are also in the description box. Thanks for
watching, guys. And I’ll to you again soon.

51 thoughts on “Do Incomplete Proteins Build Muscle & Should You Count Them?

  1. I did some math…
    gaining 12lb of lean muscle a year amounts to just 13 grams of muscle built per day on average..

  2. Hi Scott..I thought you would discuss the central role of leucine in muscle protein synthesis and that plant proteins are limited in leucine. So in a sense it may not be the total protein required but perhaps a leucine amino acid requirement per se.

  3. I finally clicked the link to your website and there is a lot off good articles on there. I could not get the http://www.bodytransformationtruth.com page to load. It said there is an error.

    One question on the inner/outer chest comment in the chest workout article. I have tried many, many chest exercises before finally settling on the exercises you recommend in the article. I have noticed that i tend to feel it more in the inner or outer part of the chest on some exercises. This goes against what everyone says is possible. Is it not possible that different exercises stress different areas of the muscle more than others even though it is all one muscle mass?

  4. Nice and informative video bro! Can you make a video about your training spilt and maybe add some workout footage?

  5. How do people not realise – pepsin breaks down complete proteins into proteoses – chains of amino acids of smaller scale; thus forming "incomplete proteins" from which trypsin breaks down further. They're still have amino acids? Therefore no way in hell they arent going to be used compared to a complete protein (which gets broken down anyway)? Do some people really think you "absorb proteins" directly jesus, how this myth even exsists is beyond me..

  6. That much protein would force me to supplement with laxatives and tums. I take in about .5 per pound without much digestion issues as long as it's not animal protein.

  7. what about protein absorption rates, e.g. if i get 20g of protein from wheat, do I only count 10g ? (bc i've heard you only absorb 50% of wheat based protein)

  8. I have a question as a beginner who is not new to working out but is out of shape/practice. When I'm working out, I get fatigued before I run out of actual strength to complete my set. If I'm doing pullups, for example, I'll get to 5 and have to pause in a hanging state before I can resume and max out. This happens during other exercises as well, like the squat or bench press. It's as if I get tired before the muscles I'm hitting with the exercise actually reach their limit. Is there anything I should be focusing on build up my endurance, or is this merely something I will overcome as I work out more?

  9. excellent video and very well explained ! Just want to throw a shout out for Quinoa, much better source of protein than soy. Quinoa cooks like rice, then you can put 5 o 6 tablespoons in the blender with a banana or 2, some peanut butter, and some chocolate, and makes a great protein shake (for people who are lactose intolerant).

  10. Damn, I was so sad because im poor, thinking that eating lentils and little meat would take me nowhere.

  11. THANKS COACH COACH IVE BEEN SEARCHING AROUND THE WEB FOR A VIDEO LIKE THIS SINCE DECADES ESPECIALLY THE FREE AMINO ACID POOL MIND BLOWING FACT

  12. Flawless factual nutritional information, thank you, I believe these videos you make are not only the most informative with regards to stating the facts with nutrition, but also elucidating on helping others understand through all the propaganda and hogwash you find throughout the internet today by simply stating the facts of the matters.

  13. In my opinion the meat you eat is the meat you wear. I've tried going vegan before and have done a lot of research animal protein in particular meat protein does way more for your gains then vegan sources, animal protein is more bioavailable but I also think that meat itself gets utilized more efficiently once it is absorb there is no exact study on this yet but there will be at some point. Just look at vegans in general and vegan bodybuilders (guys who actually make an effort to eat more protein) they don't look anywhere as big or as good as meat eaters and not only that most vegans who do look impressive got the majority of their gains while they were still meat eaters. If two twins were on the same program and one guy at 300grams of vegan only protein and one guy ate 150 grams of meat only protein the meat eater would be more jacked. Vegan protein is bonus protein count them into your calorie intake but you should focus on eat more meats and dairy and eggs are good second choice for convenience and variety.

  14. Hey Sean, this channel has made such an impact and I thank you for going after your passion because it's helping so many..I've been meaning to ask you about alkaline water vs. any other water like purified/distilled for hype and health reasons of course lol Does it truly make a difference in performance, mental or physical health, protein intake, things of such? Be well. 🙂

  15. Hi Sean, due to my busy schedule, I hit my workout early in the morning – 4:00 a.m – I don't have time to take a pre-workout meal, just have a black coffee (I used to have my breakfast just after my shower). I would like to have your precious advice whether I should take a BCCA or any alternative(s). Thanks

  16. yo big sean, i am purely natural but have been having nagging GI issues for the past few yrs, i had always had lactose intolerance, but as of the past few yrs a calzone will put me in the ER. Which seems a bit much, the doctors have thrown words around like Diverticulitis among other conditions. I guess my question is do u know of any GI problems that can come about naturally. I was reading up on Andreas Munzer and i'm getting scared. For the past month or so my diet has been oatmeal and a shake b4 the gymn, pancakes and chicken after the gymn, about 3 meals of white rice with beans and a side of chicken breast, and sometimes a shake b4 bed or not. I was increasing my food intake gradually and in the last two weeks i been stuffing the food in my mouth and swallowing, i assumed it wouldn't b a problem cuz the food was healthy. Have u ever heard or experienced GI issues as a result of just increasing your food intake? Constipation, stomach pains, vomitting. etc. I just recently returned to the gymn after a long layoff, but i didnt start stuffing my face until i felt hungry all the time about 2 months after returning to working out. I know ur not a doctor and i plan on seeing a specialist but just from a lifter's standpoint have u ever heard of these types of issues? Have u ever heard of any of them being fatal? I dont take ANY supplements other than Muscle milk, vitamin c, vitamin a and zinc. About 6 months ago i cut out ALL red meat. But before that i was eating cheese burgers for breakfast lunch and dinner for years. I got this habit from trying to take in a bunch of calories. let me know what u think if anything sounds familiar, appreciate it, thanks in advance.

  17. you're the best bro!!! Hodge twins fell off with all these fast food videos..I love that you continuously post informative videos we could learn frm..very articulate and honest ! keep it up bro

  18. Also remember plant proteins are not as available, so you can't count the total amount. It may only be half as available to the body to consume.

  19. Hmm, so a vegan who eats just as much protein can build muscle as good as anyone else ? Why does scooby1961 claim they can't?

  20. you are correct in most of what you said, but your recommendation of 1g of protein per lb of body weight is absolutely absurd. Not even the strongest body builders need 150+ grams of protein. You said it yourself, the body can only utilize and grow (repair – first- which is much more demanding and important than growth) so much in one day, and the average person of 150lb or less should definitely not be eating twice or more the amount they really require because it is highly damaging to the liver and body in many ways. One way for example, is that much of that protein will go undigested… yes, so much is wasted anyway for various reason such as lack of HCl, enzymes, improper pH, and over abundance. This leads to fecal impaction in the colon, which allows parasites and fungus to thrive, which leads to leaky gut, which then allows the undigested protein molecules to pass through those holes into your blood stream, which causes an array of health issues, most commonly allergies and autoimmune disorders, not to mention clogging of the arteries and the cause of heart attacks. I could go on, but I won't.

  21. Just a heads up that the only protein source that is incomplete is gelatin. Do your research people. Some sources are higher in amino acids, but they all have them to a certain level. This was debunked twenty years ago and has been adjusted by the world health adjency. Go to nutrionfacts.org if you want research based on large meta-analysis and backed by non-biased organizations.

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