Methods of Determining Protein Quality
If you are looking to supplement your diet or with protein supplements, but have no idea what to look for, here are some items to consider before choosing one.
Biological Value (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.
The Net Protein Utilization (NPU for short)
Net Protein Utilization is a comparison between the amount of nitrogen taken into the body versus the amount retained. NPU is a percentage value of 100% as the highest utilization of dietary nitrogen as protein. An example of this is whey protein isolate.
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.
Amino Acid Score or 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)
Protein Digestibility Corrected Amino Acid Score (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).
Amino Acids - Essential and Non-Essential
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
Glutamine is a non-essential amino acid. It increases muscle cell volume and growth hormone levels. This leads to the muscle using fatty acids for fuel rather than blood sugar. Your body also uses glutamine to transport nitrogen to your tissues. I recommend consuming 3 to 5 grams of glutamine, 3 times per day if you are looking to build muscle. Look for proteins with high concentrations of glutamine.
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.
The twenty-one standard amino acids are either used to synthesize proteins and other biomolecules or oxidized to urea and carbon dioxide as a source of energy. About 10 are essential. This means that they need to be included in the diet for a complete protein source. You may combine two or more incomplete protein sources such as rice and beans to make a complete source.
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. - 17269
Biological Value (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.
The Net Protein Utilization (NPU for short)
Net Protein Utilization is a comparison between the amount of nitrogen taken into the body versus the amount retained. NPU is a percentage value of 100% as the highest utilization of dietary nitrogen as protein. An example of this is whey protein isolate.
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.
Amino Acid Score or 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)
Protein Digestibility Corrected Amino Acid Score (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).
Amino Acids - Essential and Non-Essential
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
Glutamine is a non-essential amino acid. It increases muscle cell volume and growth hormone levels. This leads to the muscle using fatty acids for fuel rather than blood sugar. Your body also uses glutamine to transport nitrogen to your tissues. I recommend consuming 3 to 5 grams of glutamine, 3 times per day if you are looking to build muscle. Look for proteins with high concentrations of glutamine.
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.
The twenty-one standard amino acids are either used to synthesize proteins and other biomolecules or oxidized to urea and carbon dioxide as a source of energy. About 10 are essential. This means that they need to be included in the diet for a complete protein source. You may combine two or more incomplete protein sources such as rice and beans to make a complete source.
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. - 17269
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Rochester Athletic Club, Rochester Health Club and Rochester Personal Training dedicate their services to fitness and health.
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