Determining Protein Qualities
Do not know what to look for in a protein supplement? Can’t decide on the the best source of protein in your diet? Whether it is eggs, beef, whey protein, casein protein or soy protein, you might like to learn more on which of these products are best for your needs.
The Biological Value or BV
The BV is a value that measures the nutritional effectiveness of the protein in a given food. It is expressed as the percentage used by the body of either the total protein consumed or the digestible protein available. Proteins with the highest BV promote the most lean muscle gains. For example, whey protein has the highest BV value, rating as a 104.
Net Protein Utilization or NPU
The NPU measures the proportion of protein consumed in a diet, to the quantity of nitrogen emitted. The percentage value determines how much of the protein is capable of being digested in the first place. An example is chicken egg at 94% NPU.
The Protein Efficiency Ratio (PER for short)
A measure of the nutritive value of proteins carried out on young growing animals (mainly lab rats). It is defined as the weight gain per gram of protein eaten. The U.S. Food and Drug Administration uses the PER as its basis for the U.S. recommended daily allowance for protein shown on food labels.
Amino Acid Score (AAS)
AAS is a measure of the actual amounts of individual amino acids in a protein, relative to a reference protein. This form of measurement does not indicate whether the protein is digestible or not. One or more values mean that the food contains essential amino acids that humans require. Example: Wheat flour Lysine (21), threonine (54), tryptophan (72), valine (75)
The Protein Digestibility Corrected Amino Acid Score (PDCAAS for short)
PDCAAS pattern is based on the protein requirements of preschool-age children (rather than lab rats) combined with the AAS score, thereby, correcting the shortcomings of the PER and AAS methods. A protein with a high score of 100% PDCAAS, means that the food provides about 100% of protein synthesis for the human body, such as whole egg (1.00).
The Essential and Non-Essential Amino Acids
Essential amino acids are amino acids that are needed by the human body but cannot be made by the body; therefore, they have to be provided for in the diet.
Glutamine
Glutamine is a non-essential amino acid that is found in massive amounts in the muscles of the body. Because it easily passes through the blood-brain barrier, it is also known as a brain fuel. Glutamine can be converted to glucose and used for energy rather than blood sugar. Glutamine also increases growth hormone levels thereby increasing muscle cell volume as well.
Arginine – non-essential
Arginine is a non-essential amino acid that thwarts both physical and mental fatigue. It releases both growth hormone and insulin in the body during intense exercise, thereby promoting muscle growth. It is also involved in the metabolism of ammonia and nitrogen transport. Arginine may also increase fat metabolism and lower LDL cholesterol levels in the bloodstream.
An incomplete protein source lacks one or more of the essential amino acids whereas a complete source contains all the essential amino acids. Of the 21 standard amino acids, ten are essential and need to be included in ones diet. These amino acids are either oxidized to urea and carbon dioxide as a source of energy or used to synthesize proteins and other biomolecules.
During early human development, puberty, pregnancy, injury, or for muscle building, it is important to consume foods that contain adequate amounts of amino acids, especially those that are essential, to aid in recovery and growth. To build muscle, choose a protein supplement and pick foods that score well in several of the measures suggested above.
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