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| Determining Protein Qualities |
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Are you debating on what is the best protein supplement for you? Whether it is egg protein, 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 (BV for short) 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 (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. Protein Efficiency Ratio or PER 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 or AAS The amino acid score is a measure of the quantity of individual amino acids in a protein, relative to the need for the amino acid. This type of measure does not evaluate whether or not the protein is digestible. Values of 1 or more are proteins that carry amino acids that are required by humans. Example: Whole milk Methionine + cystine (84), threonine (94), lysine (97) Protein Digestibility Corrected Amino Acid Score or PDCAAS This makes a correction for the shortcomings of the simple AAS and PER described before. It evaluates food protein property based on the needs of humans (rather than rats) and measures it based on the amino acid requirements adjusted for digestibility of a 2- to 5-year old child (determined the most nutritionally-demanding age group). A protein with a low score of 25% PDCAAS, means that the food provides only 25% of protein synthesis for the human body, such as wheat gluten (.25). Essential and Non-Essential Amino Acids Essential amino acids are needed by the human body but cannot be made by the body; hence, these amino acids have to be added through 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 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. A diet that contains adequate amounts of amino acids (especially those that are essential) is particularly important in some situations: early development, puberty, pregnancy, lactation, or injury and for building muscle. For muscle building, pick a protein supplement or add to your diet foods that score high in several of the standards mentioned here. About the Author: Fitness Centers of Rochester, Rochester Group Fitness Programs and Weight Loss Centers of Rochester provide health and fitness consultation to its members. |
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