Protein is the building block of muscles and organs. It’s also a component in our skin, hair, bones and tendons. Protein is critical for the body to build, repair and generate new tissues. Composed of a sequence of amino acids, 14 of which the body is able to produce on its own, and the remaining, called Essential Amino Acids – those of which we must obtain from the foods we eat.
Animal sources such as, meat, milk, eggs and fish, are very high in protein content. These foods are considered complete proteins because they contain all of the Essential Amino Acids. Thus, provide the perfect source for building muscle. The only drawback to animal protein is that it contains more fat and cholesterol, and less fiber than its vegetable counterpart. Studies also show that animal protein is associated with a higher rate of disease, obesity and cholesterol.
Vegetable, or plant protein, such as beans, peas and nuts, are considered incomplete proteins because they’re deficient in one or more Essential Amino Acids. The advantages of vegetable proteins are lower fat content and more fiber. However, vegetables have much lower levels of total protein per serving.
The Biological Value (BV) of protein is a measure of how well the body can absorb and utilize protein. Foods with high Biological Value’s (BV) are considered the highest quality and the most effective at promoting lean muscle gains.
Egg: 100
Milk: 91
Fish: 83
Lean Beef: 80
Chicken Breast: 79
Soy: 74
Brown Rice: 57
Peanuts: 55
As a general rule of thumb, daily protein intake should be at least .75g per pound of body weight, from a variety of food sources. Sports supplements, such as protein powder, offer a viable option for increasing protein intake.