Useful Cheatsheets
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Protein Sources Compared

Compare animal and plant protein sources across amino acid profiles, biological digestibility, and caloric efficiency.

TL;DR

  1. Consume complete animalProteins to obtain all nine essential amino acids in optimal ratios.
  2. Target three grams of leucineAmino per meal to trigger skeletal muscle protein synthesis.
  3. Combine diverse plantProteins across meals to overcome individual limiting essential amino acids.
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Protein Quality and Bioavailability

    DIAAS Superiority

    Utilize digestible indispensable amino acid scores to quantify true nutritional protein absorption in the gut.

    const diaasScores = {
  milkProtein: 1.18,
  wholeEgg: 1.13,
  chickenBreast: 1.08,
  soyIsolate: 0.90,
  cookedLentils: 0.54
};
    Leucine Threshold

    Reach the critical leucine concentration required to turn on the cellular mTOR machinery for muscle repair.

    const leucineTarget = "2.5g to 3.0g per meal";
// Triggers maximal myofibrillar protein synthesis
    Complete Amino Spectrum

    Deliver all nine essential amino acids that human physiology cannot synthesize endogenously.

    const essentialAAs = [
  "leucine", "isoleucine", "valine", "lysine"
];
// Required for cellular tissue renewal
    Thermic Effect

    Burn twenty to thirty percent of ingested protein calories simply through digestion and metabolic processing.

    const thermicRate = "20% to 30% of total kcal";
// Highest thermic effect among all macronutrients

Animal Protein Evaluation

    Skinless Chicken Breast

    Deliver premier protein-to-calorie density with minimal saturated fat and high biological value.

    const chickenMacros = "31g protein / 165 kcal/100g";
// 80% calories derived directly from protein
    Pasture-Raised Eggs

    Provide the gold-standard reference protein alongside choline, lutein, and fat-soluble vitamins.

    const eggMacros = "6g protein / 72 kcal per whole egg";
// 100% biological availability score
    Wild Sockeye Salmon

    Supply complete proteins bound with anti-inflammatory marine EPA and DHA fatty acids.

    const salmonMacros = "25g protein / 180 kcal per 100g";
// Rich in muscle-preserving marine lipids
    Strained Greek Yogurt

    Deliver a potent matrix of fast-absorbing whey and slow-digesting micellar casein proteins.

    const yogurtMacros = "18g protein / 100 kcal per 170g";
// Exceptional satiety and calcium density

Plant Protein Evaluation

    Fermented Tempeh

    Deliver complete soy protein pre-digested by Rhizopus molds for superior intestinal absorption.

    const tempehMacros = "20g protein / 190 kcal per 100g";
// High in prebiotic fiber and isoflavones
    Shelled Edamame

    Provide complete plant protein with balanced amino acids and healthy polyunsaturated fatty acids.

    const edamameMacros = "18g protein / 188 kcal per cup";
// Excellent whole-food plant protein staple
    Cooked Brown Lentils

    Supply substantial protein alongside abundant soluble fiber, potassium, and non-heme iron.

    const lentilMacros = "18g protein / 230 kcal per cup";
// High in lysine; pair with rice for methionine
    Organic Hemp Hearts

    Deliver plant protein rich in arginine, magnesium, and anti-inflammatory gamma-linolenic acid.

    const hempMacros = "10g protein / 166 kcal per 30g";
// Easily digestible edestin globulin proteins

Target Daily Protein Distribution

    Breakfast Pulse

    Stimulate morning muscle protein synthesis with a minimum thirty-gram bolus of complete protein.

    const meal1 = "3 whole eggs + 100g egg whites";
// Supplies 32g protein and 3g leucine
    Midday Maintenance

    Sustain systemic amino acid availability throughout the afternoon with lean poultry or tempeh.

    const meal2 = "150g grilled chicken + quinoa";
// Supplies 45g protein and complex carbs
    Nocturnal Casein

    Nourish muscular tissue across overnight fasting with slow-digesting dairy casein or cottage cheese.

    const meal3 = "200g cottage cheese + pumpkin seeds";
// Slow-release amino acids support sleep repair

Tips

  1. Consume fermented tempehSoy as a premier plant protein source offering exceptional amino acid bioavailability and gut friendliness.
  2. Pair non-fat greekYogurt with berries to achieve a rapid thirty-gram bolus of slow-digesting micellar casein and whey proteins.

Warnings

  1. Do not rely solely on raw wheatGluten seitan for muscle building due to severe biological lysine amino acid deficits.
  2. Consuming insufficient daily dietaryProtein during active caloric restriction accelerates catabolic skeletal muscle loss and depresses metabolic rate.

In Practice

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