Methods of Determining Protein Quality
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.
Net Protein Utilization (NPU)
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%.
Protein Efficiency Ratio (PER)
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 (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 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 are needed by the human body but cannot be made by the body; therefore, they have to be provided for in the diet.
Glutamine - non-essential
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 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.
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.
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. - 17268
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.
Net Protein Utilization (NPU)
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%.
Protein Efficiency Ratio (PER)
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 (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 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 are needed by the human body but cannot be made by the body; therefore, they have to be provided for in the diet.
Glutamine - non-essential
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 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.
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.
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. - 17268
About the Author:
Rochester Health and Fitness Center, Certified Personal Trainers of Rochester and Rochester Group Exercise Programs provide members quality service in fitness.
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