For eggs and milk, the term "staple food" was invented. Vegans will see things differently. People have been eating milk and eggs for about the last 9000 years. Eggs they probably ate longer. There is a good reason for this, because these foods are filling and give us that Protein we need to grow and thrive. You may think that you know everything about eggs and milk. After all, you have gained much experience with it during your lifetime. However, that does not mean that you are aware of why they are so good for you or why they should be a cornerstone of your muscle building diet.
Milk is good for the muscles!
Cow's milk and the resulting Greek yogurt can easily be counted among the top foods for muscle growth. This is not only due to the high density and number of proteins, but also to the other muscle-supporting nutrients they contain. Cow's milk contains 80% casein and only 20% whey. Casein and whey are in principle synonyms for a number of globular proteins that cluster in the milk. In the case of casein, the proteins are bundled with minerals such as calcium and phosphorus in spherical micelles - called clusters. Hence the well-known English expression "Micellar Casein". Whey, on the other hand, consists essentially of the proteins beta-lactoglobulin, lactalbumin, immunoglobulin and some other albumins. The most abundant whey protein is beta-lactoglobulin, which is rich in the amino acid leucine. In addition to intact whey and casei proteins, milk contains small amounts of free amino acids and small peptides. Milk protein is one of the most concentrated protein sources of the branched-chain amino acid leucine (a critical BCAA) that targets mTOR signaling directly. It's a process that helps optimize muscle protein synthesis (MPS) after a hard workout and throughout the day. A series of studies revealed the potential of milk. When taken after training, it increases the MPS. This applies both for the sole consumption and together with a whey protein powder. While milk protein concentrates cover the whole range of the protein content scale, whey supplements are always very high. For whey protein concentrates, the proportion of Dry weight protein at 80 percent. In whey protein isolates, it is even a proud 90 percent. Whey also tends to be absorbed and digested faster than other food proteins. This is one of the main reasons for the popularity of whey supplements. Whey and casein have another advantage. They reduce calories and fluid load to provide an effective basis for the proteins and leucine. For comparison: To To get protein in the same amount as 25g of whey protein powder, you need to consume little more than three cups of milk or 1.5 g of Greek yogurt. In both cases, 5 grams fall Protein on whey and 20 grams on casein. Whey is no better or worse than milk protein or casein. It is different. You should include all three varieties in your diet to achieve the optimal increase in MPS.
Still very big: eggs
For many years, eggs have been considered the perfect food because they are the highest score in the world Have protein efficiency ratio. These long-popular views were based on studies of the ability of food to help young animals grow. Modern research favors other measures such asProtein Digestibility Corrected Amino Acid Score "(PDCAAS), but besides the milk proteins, eggs are still at the forefront of protein suppliers, whole eggs and proteins have the nutrients you need, you need both protein and egg yolks to understand Why eggs are so important for building muscle, you have to look at the molecular level Protein of an egg is divided fairly evenly between yolk and egg whites. However, the latter alone contains at least 40 different proteins. Overall, the proteins make up 11 to 12 percent of the total protein fluid. The rest is made up of water, some carbohydrates, fats and other nutrients. The most Protein in egg yolk belongs to the lipoproteins. The difference between whole eggs and proteins shows the following values: A medium full egg contains 6g Protein, which make up 24 of the 75 calories of ice cream. In terms of protein, 90 percent of the calories come from Protein. The yolk is still good for you as it contains essential vitamins (B6 and B12) as well as biotin, folic acid, choline and riboflavin. In addition, yolk contains the most important muscle-building minerals such as iron, phosphorus and zinc. The longstanding statement that eating yolk would increase cholesterol has been refuted in the last decade. As with whey and milk, many people find a balance between the isolates and the foods that make up the diet Protein has emerged. For example, you can make an omelette with four egg whites and four whole eggs. This is very nutritious and tastes better than the pure protein. Thanks to its high degree of saturation, the egg is ideal for breakfast. This is noticeable throughout the day as you will probably consume fewer calories than days without breakfast egg.