bodybuildingIs there a difference in muscle quality or appearance between fish protein and red meat protein?
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I have a friend who is a bodybuilder and competes regularly. This year he won first and second place at one of El Paso's Bodybuilding championships. When I talked to him, however, he said that he did something different this year that cost him the first place win in the men's open category. When I asked what he did differently, he said that this year he consumed most of his protein from fish and egg whites instead of red meat and chicken like he usually did. He said that as a result of this, his muscles appeared "flat". His reasoning for this was that red meat and chicken contain the fat that muscle needs to give them more of a bulkier, or bulging, appearance. I found this really interesting but don't know enough to draw a conclusion whether this is true or false and thought I might ask it here before I begin my own research. Anybody know?
By David Angulo
Clinical Exercise Physiologist
Clinical Exercise Physiologist
over 1 year ago
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First of all, some fish has virtually no fat and some has lots of fat, the same goes for meat and chicken. So unless I knew what types of meats he was eating, I couldn't comment accurately.
Your bodybuilder friend may get better results from certain protein sources than others but his theory about why he had poor results from egg whites and fish isn't convincing to me. When he planned his diet, he should have ensured that he was getting adequate fat - most guys eat from 15% to 30% and several guys eat more or less than this. Many top pros over the years have come on stage huge and shredded having eaten very little fat and some have had great results on 40% or more.
I personally think 15% is too low but if you keep your protein high while dieting, you aren't likely to lose more muscle, also, most guys who eat very little fat eat more carbs than guys who are on very low carbs and moderate fat.
As far as protein quality, the biological value of fish and beef is very similar, whilst egg is higher quality than any other protein except whey protein - see the previous answer: What is the best source of protein, meat or fish?
Nutritionist and Supplement Specialist