Proteins are composed of amino acids. The body must acquire eight essential amino acids to function properly. Complete proteins contain all eight essential amino acids; incomplete proteins contain fewer than eight. Protein quality is measured by the Protein Efficiency Ratio (PER), Biological Value (BV), Net Protein Utilization (NPU), and Chemical Score.
Protein Powder
Quality protein powders have high marks across the board. They contain little fat and are very simple to prepare. The highest quality protein powders will contain one of these types of protein: whey (PER 3.0; BV 104; NPU 92; chemical score >100), casein (PER 2.5; BV-71; NPU-76; chemical score 82), and soy (PER 3.9; BV 100; NPU 94; chemical score >100).
Compared to an egg, the standard protein quality reference food, protein powders are much more efficient. The test scores for an egg are as follows: PER-2.2, BV-74, NPU-61, Chemical Score -- 69.
Animal Protein
The largest amount of complete proteins per ounce of food eaten is found in fat-free or lean grass fed (range-grazed) animal sources. By eating grass fed or wild game, the body gets the proper balance of good fats (omega 3 and 6) in meals. The best high protein foods from animal meats include: buffalo shoulder (0.023 g fat/1 g protein), baked yellow fin tuna (0.04 g fat/1 g protein), elk (0.077 g fat/1 g protein), range-grazed beef (0.11 g fat/1 g protein) , white meat turkey (0.114 g fat/1 g protein), venison (0.115 g fat/1 g protein), and lean only pork tenderloin (0.17 g fat/ 1 g protein).
Animal By-product Protein
Proteins from animal by-products contain all eight essential amino acids. Many of these sources can be found fat reduced. The best high protein foods from animal by-products include: nonfat cow milk (0 g fat/1 g protein), 2 percent reduced fat goat milk (0.625 g fat/1 g protein) (contains more healthy fats than cow milk), chicken egg white only (0 g fat/1 g protein), and 1 percent reduced fat cottage cheese (0.071 g fat/1 g protein).
Non-Animal Protein
Complete protein foods from sources other than animals are rare. In order to consume all eight essential amino acids without eating animal products a wider variety of foods must be eaten. The best complete protein foods from sources other than animals include tempeh (0.375 g fat/1 g protein), dry roasted soybean (0.559 g fat/1 g protein), firm tofu (0.538/1 g protein), and quinoa (0.45 g fat/1 g protein).
The best incomplete protein foods include seitan (0 g fat/1 g protein), dried and cooked lentils (0.056 g fat/1 g protein), and black beans (0 g fat/1 g protein).
Proper Amount of Protein
The body needs to get all eight essential amino acidsto survive in the range of 0.8 to 1.7 g protein per kilogram of body weight, depending on activity level. The more active the body is, the more protein it requires.
References
- The Protein Counter; Annette B. Natow and Jo-Ann Heslin; 1997.
- Nutrient Timing; John Ivy Ph.D. and Robert Portman Ph.D.; 2004
- Essentials of Strength Training and Conditioning; Thomas R. Baechle and Roger W. Earle; 2000.
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