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 Biological Value measures how well the body
can absorb and utilize a protein. The higher the BV of the protein used, the more nitrogen the body can absorb, utilizes and
retains. For example, beef rates at 80 whereas bean proteins only rate at 49.
The Net Protein Utilization (NPU
for short)
This is the amount of amino acids converted to protein by the body compared to the amount of amino acids from
protein that was consumed. A percentage value of 100 means that the body uses 100% of the protein provided. For instance,
whey isolate has 100% NPU value versus tofu at 64%.
The Protein Efficiency Ratio (PER for short)
Protein efficiency
ratio measures the gain in body weight divided by the weight of the protein consumed in infant laboratory rats. The FDA uses
the PER to determine the recommended daily allowance of protein on food labels. Do note, however, that rats handle protein
differently than humans, causing calculation errors.
The Amino Acid Score (AAS for short)
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 is the Amino Acid Score (AAS) with an added
digestibility component. The PDCAAS is the currently accepted measure for protein quality. PDCAAS is based on the amino
acid requirements adjusted for digestibility of a pre-school child (determined to be the most nutritionally-demanding age
group). For example, a beef with a high score of .92 PDCAAS means that it provides approximately 92% of protein synthesis
for the human body.
The Essential and Non-Essential Amino Acids
Essential amino acids are amino acids that
cannot be made by the body. Therefore, they have to be provided for in the diet.
Glutamine - a non-essential
amino acid
This is a nonessential amino acid (C5H10N2O3) found in most plant and animal proteins and formed by the human
body. It is shown to be beneficial when administered in the form of glutamine peptides in some patients with varying forms
of catabolic stress (cancer, surgical or transplant patients). The body also uses glutamine to increase muscle cell
volume and growth hormone levels. I recommend looking for proteins with high concentrations of glutamine if you are looking
to build muscle.
Arginine
Arginine is a nonessential amino acid. It can be manufactured by the human
body, and does not need to be obtained directly through the diet. Individuals who have poor nutrition or certain physical
conditions may be advised to increase their intake of foods containing arginine. It also releases insulin and growth
hormones in the body during intense exercise for promoting muscle growth. Studies show promising results in the arginines
role in increasing fat metabolism.
When absorbed into the human body through diet, the twenty-one standard amino
acids are either oxidized to urea and carbon dioxide as a source of energy or used to synthesize proteins and other biomolecules.
About ten of these are essential, and therefore, must be included in the diet.
In some situations, such as puberty
or early development, pregnancy or lactation, injury or simply building muscle, a diet that contains adequate amounts of amino
acids (especially the essential ones) is particularly important. If you are considering protein supplements for muscle
building, choose one that scores high in several of the standards mentioned above. It is also important to consume lean
meats, low-fat dairy products and plants rich in proteins for a complete source of amino acids.
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