We all know the great importance of protein in obtaining results to gain muscle or lose fat.

That’s why here are some tips to get out of that catabolic state you’re in and start a new lifestyle.


Protein is used to build and repair muscle tissue. Why are we recommended to exercise intensely to the point of unbearable pain? Simple; When our training is carried out in an intense way, there is a small rupture in the muscles and it is the protein that is responsible for carrying out its repair and thus the muscle is increasing to be repaired. Carbohydrates and fats act as a source of energy for our body when we train, like the kind of “fuel” you use in your car. Carbohydrates also act as a carrier to provide glycogen to your muscles.


Having taken into account the important work of these macronutrients, let’s focus on protein in depth and the influencing factors when choosing their sources. Many people think they are getting the necessary doses of protein from foods such as nuts, oatmeal, rice, and potatoes. But the protein in these foods should not be considered a primary source of protein. Why?


  • On the one hand, you would have to eat a massive intake of these foods to get the daily requirement of protein and even, you would have to consume an excess in total calories which will inevitably lead to fat accumulation.
  • Secondly, proteins are made up of essential and non-essential amino acids but most proteins that can be found in food lack one or more of the essential amino acids that our body requires to synthesize it.


Essential amino acids cannot be manufactured by our body, therefore, they are essential in our diet, while non-essential amino acids can be manufactured by our body. Our body also needs the essential amino acids to fully repair and have optimal potential for muscle gain. Not giving our body the right protein sources can lead to lack of results despite our efforts in the gym.


Another important factor to consider about protein sources is bioavailability. The bioavailability of a protein is a term that refers to the fraction of the administered dose of protein that reaches the tissue in which it performs its activity. Keep in mind that the body does not absorb all the protein we eat.


Here is a table to give you an idea of the bioavailability index rating of some protein sources.

The higher the bioavailability, the greater the proportion of nutrient our body absorbs from food and uses for normal bodily functions.

Proteins with a bioavailability of 100, means that practically all of its protein is absorbed by your body without leaving residues.