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"Protein"

     Protein supplies the basic building blocks of life. They are the body’s main structural element.  The proteins, in its original form, are too large to be absorbed through the intestines.  The body breaks them down into smaller components called amino acids.  The amino acids are small enough to penetrate the intestinal wall and are absorbed into the blood stream.  The amino acids are used to build and maintain the body’s structure.  The amino acids not used for this are used for energy. 

     When you look in the mirror you are seeing protein in action.  Your hair, eyes, skin, bones, heart, veins, muscles and genes that carry your personal blueprint are made of protein.  While other foods are important, it is protein that actually builds your muscles.  Protein gives your body what is necessary for growth, recovery and repair.

     Are all proteins the same?  No.  Protein values vary according to the quality of the protein.  There are currently two ways that we can measure this.  The most discussed measure is called the Biological Value (BV).  The BV of certain proteins is calculated by measuring the percentage of protein consumed and absorbed but not excreted.  This gives an indication of how much of the protein that is consumed actually remains within the body to promote protein synthesis (Protein synthesis- is a technobable term that means how much protein the body will actually use).

     The second measure of protein quality is the protein-digestibility amino acid score (PCDAAS).  This is very close to a technobable term.  Let’s keep it simple.  The PCDAAS method is based on human amino acid requirements.  Many health officials believe that this is the method to follow.  A PCDAAS of 1.00 or 100% is good quality.  Any lower and the protein must be combined with another source that may contain the sufficient amino acids to bring its score up. 

Nutrition Strategy:  The biological value and/or PCDAAS of proteins are critical factors in absorption and retention in your body.    

     The following is a chart for the BV and PCDAAS of selected proteins:

BV and PCDAAS of Selected Proteins

Protein                                       BV              PCDAAS           

Whey Protein Isolates                       159                 1.0                                   

Whey Protein Concentrate                    104                  1.0

Whole Egg                                           100                  1.0

Milk                                                      91                   1.0

Egg White                                             88                   1.0

Cottage Cheese                                     84                   1.0

Tuna                                                     83                     -

Fish                                                       82                     -

Beef                                                      80                   .92

Chicken                                                79                     -

Soy                                                      74                    .91

Casein                                                  71                    1.0

Peanuts                                                 68                   .52

Yogurt                                                  68                     -

Oatmeal                                                58                    .57

Wheat                                                  54                    .42

Nutrition Strategy:  Consuming protein sources containing a BV of 70 or greater and a PCDAAS of 1.00, you will be providing your body the best proteins and amino acids.      

Daily Protein Requirements
     Now that we have this straight, what about how much protein should we actually consume?   That has been a burning question for years.  I’m going to break it down real simple for you. Protein requirements vary in general to a person’s age and activity level.  A couch potato and an athlete will have different protein requirements.  The following chart is a common sense/safe protein intake guideline:

Safe Recommendations For Protein Intake

Type person                   Grams of Protein Per # of Body Weight

Sedentary Adult                                            .45

Active Adult                                                 .60

Growing Athlete                                            .90

Adult Building Muscle                                 1.0-1.5
Example:  
150lb Sedentary Adult x .45 = 67.5 grams of protein per day  
150lb. Active Adult x .60 = 90 grams of protein per day  
150lb. Growing Athlete x .90 = 135 grams per day  
150lb. Adult Building Muscle x 1.0 = 150 grams of protein pew day  
150lb. Adult Building Muscle x 1.5 = 225 grams of protein per day

A Word of Caution

     Conflicting reports suggest that high protein intake may pose some health risks.  Health officials argue that excessive amounts of proteins and/or amino acids unaccompanied by proper electrolyte balance (dissolved minerals in the blood stream) saturate the body with harmful waste products as a result of the incomplete conversion of protein to amino acids.  In this situation, the body creates uric acid, a poisonous by product, instead of new tissue.  You may want to incorporate a liquid colloidal mineral into your program as well as drinking plenty of water. 

Supplementing Protein

     Protein powders, meal replacement shakes and protein bars allow quick and convenient ways of meeting your protein needs.  In addition the protein sources contained in these supplements are very often very high quality in terms of BV and PDCAAS.  Before we go any further let’s get something straight.  Supplements means in addition to the diet.  I say this because the focus of any nutritional program should be on whole food.  Whole food is often preferable because they can offer a certain nutrients that powders cannot.  But the bottom line is that both powders and food can help you achieve a complete nutritional balance.

     The next time you go to purchase your protein, use the following guideline to ensure that you are not getting a lesser product. The source of protein may be considered to have a high BV, but read the fine print and look for these key words.

·        Acid hydrolysis- These proteins are broken down but treated with acid on base solution instead of enzymes.  Sodium contents cause water retention.

·        Cross-filtered ion exchanged (CFIE)- Produces superior results over ion-exchanged methods alone.  CFIE removes more denatured protein, 98% via ion exchange. (Virtual Muscle, 1997)

·        Denatured- Denaturing occurs when protein is exposed to high temperatures (typically over 60 degrees Celsius) or to certain chemicals that disrupt the protein structures.  After this change the protein can no longer perform its biological function. (Starr and Taggart, 1987.58) Look for undenatured types of protein.

·        Enzymatic hydrolysis- This process creates predigested proteins, breaking them down into smaller peptides, such as di- tri- or oligo.  These peptides do not attract water into the intestine-causing diarrhea like single amino acids.

·        Intact proteins- These proteins are in their original natural shape and need complete digestion.

·        Isolated amino acids- Individual amino acids need no digestion and contain no animal products.

·        Protein isolates- Smaller protein fragments, same as predigested proteins. (Integrated Health, 1995)

·        Pure crystalline aminos- These require no digestion 

     Now with that behind us the following is list of protein sources and their gram amounts. 

PROTEIN SOURCES

Type                                                                     Grams                 

Egg Whites (large)                                        3-4 grams/egg white                              (jumbo)                                                         5 grams/egg white 

Fish (4 oz.)                                                            30

(Halibut, Haddock, Snapper,

Scallops, Shrimp, Tuna, Salmon)

Chicken (4 oz. – about ½ breast)                            33 

Turkey (4 oz. – lean ground without skin!               30

                        or a 4 oz. breast 

Red Meat (4 oz.-lean cuts)                                     30 

Designer Protein Powder- 2 scoops                        32 

Met Rx brand Meal Replacement Shake                  38 

Myoplex brand (EAS) Meal Replacement Shake      42 

Myolite (EAS) Meal Replacement Shake                  25 

Skim Milk (1 cup – 8 oz.)                                         9 

Yogurt (lite/non-fat)                                               11-13 

Cheese (1 oz.)                                                         9 

Beans/Legumes                                                 read label

(not a complete protein w/o

a complex carbohydrate) 

     You are now equipped with more than enough information to make clear and to the point choices as to which type and how much protein to consume.  As a final note I suggest that you spread you daily requirements out evenly over the day.  This way your body will better use what you are feeding it.

     Now it is time to put this into action.  Remember, it’s not what you know it’s what you do that makes the difference.  Put this information into practice.