What up guys? No replies?

Im scratching my head here..
ahhhh assuming taht the guy in #4 that eats a variety of protein sources would get a more abundant variation of amino acids. #3 is lacking complete amino acids. not a good source of complete protein. 1/2 is better then 3 but still need variety.

also, as you last stated, whey protein is not a good source to rely on protein. as said, digested far too quickly, lacking different amino acids.. the body does not actaully have to work to break down this liquid... therefore one does not benefit from the metabolic boost that we get from eating whole protein sources..
are you a complete vegetarian.. do you eat eggs? dairy?

First of all, "different types of muscle quality" is more an issue of type of training as well as levels and timing of carb intake than it is types of protein intake -- provided the level of total calories and protein intake is sufficient and the proteins are of complete amino acid profile. Muscle growth can happen to Type 1 or Type 2 fibers and can take place via the myofibrils, sarcomeres, or sarcoplasms of these fibers. Type of training determines what grows in what ratios. Also, carb intake levels and timing can drastically effect sarcoplasmic growth. Anyways, growth or protein assimilation either happens or doesn't happen in these areas of the muscle; there is no "low-quality" or "high-quality" only different types of growth of different types of fibers.

Having said that, you compare a diet based around deriving your protein from beans to diets revolving around beef or fish. I should point out that the protein in beans is of an incomplete amino acid profile. Only when combined with an equal amount of complementary proteins from another food source would the bean intake have any real signifigance towards muscle gains. All other aspects of diet being equal though, with adequate amounts (at least 1 gram per pound of LEAN bodyweight, according to studies) of COMPLETE(D) proteins from any of the main sources mentioned, rates of muscle gain should be nearly identical. Although you do get small amounts of creatine in beef that might make a slight positive difference in comparison.

Where it gets botched up is when you stray from the diet scenarios you wanted compared to a scenario in which you get all your protein intake in the form of quick-digesting (presumably whey) shakes. The problem with that is that part of what makes a protein of greater benefit other than certain targetted times around workouts or first thing after waking up is the slower absorbed properties. Extended absorption throughout the day and night means there are longer periods of free amino acid pools for the body to draw from for anabolic and anti-catabolic purposes. A good alternative to focused whey protein powder intake would be a casein or milk protein powder either on their own or mixed with whey at any other time other than first thing in the morning, pre-workout, or post-workout. At those specific times, whey protein on its own becomes more beneficial.

you explained that one dead on!

Tear it up Injectyourspinach, tear it up