FREE NEWSLETTER
Bodybuilding / Health / Fitness weekly e-mail tips,
stay informed and
stay motivated, join today!
Sign up free by sending an e-mail to
newsletter@trulyhuge.com
Protein Requirements
How much protein should an athlete consume? A joint position paper from
the American Dietetic Association (ADA) and the Canadian Dietetic Association
(CDA) recommends: 1 to 1.5 grams of protein per kilogram of body weight
each day, an amount somewhat higher then the 0.8 grams per kilogram recommended
for sedentary people. (Divide weight in pounds by 2.2 to get weight in
kilograms.) Other experts disagree with the ADA and recommend higher protein
intakes. For example, one group of researchers found that 2 grams of protein
per kilogram per day effectively maintained positive nitrogen balance during
early training and prevented the drop in blood hemoglobin concentrations
observed at lower protein intakes. The following table lists some recommendations
and translates them into daily intakes for an athlete who weighs 70 kilograms
(154 pounds).
| Authority |
Recommendation (g/kg/day) |
Protein/Day (g) |
| Food and Nutrition Board |
0.8 |
56 |
| ADA/CDA |
1.0 - 1.5 |
70 - 105 |
| Lemon, P.W.R. (endurance athletes) |
1.2 - 1.4 |
70 - 84 |
| Lemon, P.W.R. (strength-speed athletes) |
1.2 - 1.7 |
91 - 112 |
| Yoshimura (early training) |
2.0 |
140 |
Measuring Protein Quality
Researchers have developed the protein digestibility-corrected amino
acid score, or PDCAAS. The PDCAAS is the main measure used by
those establishing the protein values listed on food labels. This system
of measurement is geared toward protein needed to support the maintenance
of body tissue of adults.
All things being equal, a protein that supplies all the essential amino
acids in exactly the right proportions will be most completely used. Chances
are that if a diet provides enough of the essential amino acids, then it
will meet all the protein needs of the body.
Digestability is also a critical element in evaluating protein sources
for human consumption. Simple measures of the total protein contained in
a food are not useful by themselves, since, according to those alone, even
animal hair or hooves would receive a top score. As the words of its name
suggest, the PDCAAS takes into account the digestibility of a protein as
well as its amino acid balance. To obtain the PDCAAS, the food is first
given a score based on its amino acid balance. Then the score is adjusted
to account for the food's digestibility. The following table shows some
selected foods and shows their PDCAAS score (the highest possible score
is 100%).
| Food |
PDCAAS % |
| egg white |
100 |
| ground beef |
100 |
| chicken hot dogs |
100 |
| milk protein (casein) |
100 |
| nonfat milk powder |
100 |
| beef salami |
100 |
| tuna |
100 |
| soybean protein |
94 |
| whole wheat-pea flour (*) |
82 |
| chick peas (garbanzos) |
69 |
| kidney beans |
68 |
| peas |
67 |
| sausage, pork |
63 |
| pinto beans |
61 |
| rolled oats |
57 |
| black beans |
53 |
| lentils |
52 |
| peanut meal |
52 |
| whole wheat |
40 |
| wheat protein (gluten) |
25 |
* An example of mutual supplementation. Combining whole wheat
and pea flours yields a protein with a higher PDCAAS than that of either
product alone.
Source: Hamilton and Whitney's Nutrition Concepts and Controversies
For more Bodybuilding and Fitness nutrition information checkout out "The Bodybuilder's Cookbook"
available for instant download at
http://www.trulyhuge.com/cookbook.htm
WIN FREE SUPPLEMENTS
When you sign up for our free newsletter,
you will be automatically entered in our monthly drawing
to win free supplements and other great prizes.
Sign up now by e-mailing
newsletter@trulyhuge.com
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.
