Protein is an essential macronutrient for cell maintenance and repair and for regulating many bodily functions. It is composed of amino acids, which you can consider building blocks. The amino acids you get from protein-rich foods depends on which foods you eat. Eight essential amino acids we must eat in our diet include: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. According the U.S. government standards, the recommended daily allowance of protein is 0.8 g per kilogram of your ideal body weight.
Protein Bioavailability
The national RDA protein recommendation is based on animal sources of protein such as meat, cow's milk and eggs, which are amongst the most bioavailable foods. Bioavailablity can be considered the usefulness of a protein by the human body, and is measured by how closely matched the amino acids are in relation to the body's requirements. The higher the ratio of required amino acids is, the greater the percentage of protein will actually be used for growth and repair of muscle tissue.
Highly Bioavailable Proteins
Complete proteins such as meats and dairy products are the most bioavailable protein sources. Bioavailable proteins are those which are most easily absorbed and utilized by the body. The foods which have the highest bioavailability of all proteins include whey protein, eggs, dairy, meat, fish and poultry.
Grains, nuts, seed and vegetables are incomplete proteins that are less bioavailable. This means that the body cannot use them as efficiently as the foods with a higher bioavailability.
Other Protein Sources
The main protein foods in a vegan diet include peas, beans, lentils, nuts, seeds and grains, all of which are relatively energy-dense. However, plant proteins may be less bioavailable due to the presence of other factors such as fiber, which can diminish protein digestibility by up to 10 percent. The American Dietetic Association emphasizes that a variety of protein-rich foods should be eaten during the day. Protein-calorie malnutrition is the world's most widespread and preventable malnutrition problem.
Your Personal Goals as a Guideline
Your own needs and goals can help you choose protein-rich foods to enjoy. While a bodybuilder may require a constant supply of highly bioavailable proteins with additional whey supplements, someone just wishing to stay in good health can be less restrictive with their food choices. It is important to take in a wide variety of proteins such as fish, poultry, plant proteins and red meats in moderation, according to the American Dietetic Association.
The Bottom Line
Fish, poultry, and beans are your best bet for protein staples. A 6-oz. broiled porterhouse steak is a great source of protein--38 g. But it also delivers 44 g of fat, 16 of them saturated. That's almost three-fourths of the recommended daily intake for saturated fat. The same amount of salmon gives you 34 g of protein and 18 g of fat, four of them saturated. A cup of cooked lentils has 18 g of protein, but less than 1 g of fat.
In conclusion, when choosing protein-rich foods, you'll want to pay attention to what comes with the protein. Vegetable sources of protein, such as beans, nuts and whole grains are excellent choices, and they offer minerals, vitamins and fiber. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and spoil yourself only occasionally.
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