Important for
all athletes, protein plays a major role in the body such as repair of tissues,
production of hormones, growth and fluid balance. According to researcher Carol
Byrd-Bredbenner, scientists measure protein quality using various scoring
formulas which primarily focus on two things: digestibility and the composition
of the amino acids--the individual building blocks of the proteins. Foods can
then be compared to a reference protein.
Animal Sources
Bredbenner
suggests that animal products contain the highest quality of protein. Egg whites,
used as a reference protein, score high in Biological Value, or BV--one scoring
method that implies protein absorption and retention. High quality animal
proteins with BV scores of 90 or greater (out of 100) include eggs, milk,
cheese, poultry, fish, and red meats. Regardless of the source, check for any
additional ingredients that tag along with the protein. Researcher Thomas Fahey
suggests that red meats have a high protein quality score but can also be high
in cholesterol and saturated fats, which can lead to increased cholesterol
production in the liver and are associated with risk of heart disease and
various cancers. Poultry contains less fat while fish contains good fats
called unsaturated fats.
Plant Sources
Besides egg
whites, soy scores as highly as animal products in the BV and the Protein
Digestability Correction Amino Acid Score--the most widely used scoring
formula, according to Bredbenner. However, most plant products have a much
lower BV at 70 or lower. Quality plant sources include proteins found in whole
grains, nuts, and fruits. In addition to low BVs the Vegetarian Society
reports plant foods to be "incomplete" sources because they lack some
of the essential amino acids -- those not manufactured by the body. For this
reason, vegetarians may require eating several different sources of protein to
obtain all the essential proteins necessary for optimal health.
Supplements
One method of
obtaining quality protein is through supplementation, either through powders,
shakes or solid forms like bars. Ingredients in supplements include caseine and
whey--a byproduct of cheese--and individual amino acids such as glutamine.
While these products meet the scientific profile for excellent quality,
especially whey--which has a BV of 104 and PDCAAS of 1.00--ingesting them in
large quantities becomes counter productive. The body can only utilize certain
amounts of protein, regardless of the quality, while the remaining amount is
converted into energy or broken down and excreted in urine. In relation to
excess protein intake, "Today's Dietician" states the strain on the
kidneys from the breakdown process can potentially lead to kidney problems as
well as dehydration.
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