Team, if you haven't yet, head on over to 3PillersMethod.com to start a five-day free trial on my app. This is where you can go through the entire Three Pillars Method process to develop your own personalized nutrition plan for those weight, health, and fitness goals. That's 3PillersMethod.com, and the link is in the show notes. Let's get into the show. Hello and welcome to the Consistency Project podcast. My name is Patrick Cummings. As always, I'm here with E.C. Sinkowski. Every week on the show, we in to simplify the science of nutrition, health and fitness, cutting through the noise to focus on the principles and practices that will help you perform better, feel better, and live better. Thank you so much for tuning into the show this week.

Hello and how are you? You see? Hello there. We've got this time around. We're going to

dive into protein supplements. We're going to talk about the differences between essential amino acids,

branched chain amino acids, and collagen supplements. So some things we've talked about before,

some things I don't know that we've talked about too much anyways. But let's enter in as we always do, which is,

what do we need to know? Why are we talking about this? Give us a little background, a little context.

Yeah. Yeah. Protein. Big topic around here, you know. So to understand the different supplements,

we need to have to, we have to make sure we understand what makes up proteins because really these different supplements have

different amino acid compositions. And so amino acids, again, are the building blocks of protein.

Proteins are just long chains of these amino acid molecules stuck together. And generally,

there's 20 different amino acids, nine of which are considered

essential. Essential means we must obtain them from the diet. We can't just create them ourselves

within the body. And then 11 of them are non-essential, meaning the body can create those 11 from

other sources, such as the essential amino acids. Now, you do often hear some of the names of these essential amino acids. I'm not expecting everyone to remember these nine, but I am just going to listen. There will be a pop quiz at the end. Yeah, we'll do a pop quiz at the end, see if you were really listening. But the essential nine amino acids are histidine, isolucine, leucine, lysine, mythionine,olalanine, threanine, tryophan, and valine.

And so those are the nine that we must obtain them from the diet.

And it turns out we actually need different amounts of those nine per day.

Now, different organizations, again, to make this confusing, estimate we need different amounts of each of these dines.

But let's just take the National Academy of Medicine, which used to be the Institute of Medicine.

They, for example, will say you need 19 milligrams of isolucine per kilogram body weight, but then you would need something like 42 milligrams of

lucine per kilogram body weight and so on, we could go through all nine essential amino acids.

And then to make things more confusing, different foods differ in which amino acids they have

and then how much they have of each. And this is where we get a lot of discussion, lively

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