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Protein is an important nutrient needed by everyone on a daily basis. It is made up of essential and non-essential amino acids, which are the "building blocks" for healthy bodies. Protein has a number of different roles in the body including the following:
Further, athletes and individuals who follow a regular exercise or gym regime require more protein in their diet, often as much as twice the recommended daily allowance.
When the proteins that we consume in our food are broken down through digestion into individual amino acids, these amino acids are then absorbed and reform in order to create new proteins that are then used by the body.
The 22 types of amino acid are divided into two groups: essential and non-essential amino acids.
There are 14 non-essential amino acids. They are termed non-essential as they can be manufactured by the body and do not have to be derived from food.
The body, on the other hand, cannot produce the remaining 8 essential amino acids itself, and therefore they must be derived from the food that we eat.
Protein sources that contain all of the essential amino acids are called complete proteins.
There are some foods that contain all of the 8 essential amino acids required to form the new proteins together with the non-essential amino acids. These foods are called "complete" proteins and tend to come from animal sources of protein such as meat, dairy products, eggs, fish, shellfish and poultry. All Pure Nutrition protein powders are complete proteins.
The proteins that are termed "incomplete" proteins are usually lacking in one or more of the essential amino acids. They are generally found in vegetable products like fruits, vegetables, pulses, grains and nuts.
Protein needs vary from person to person depending upon age, weight, sex, activity level and overall health.
Athletes and individuals who follow a regular exercise or gym routine often require more protein than the recommended dietary allowance, or RDA. To help estimate your individual protein needs, a rough guideline has been outlined below.
|Activity Level||Grams of Protein Per Kg of Body Weight Per Day|
|Current RDA for Inactive Adult||0.88|
|Recreational Adult Exerciser||1.1 - 1.65|
|Adult Competitive Athlete||1.32 - 1.98|
|Growing Teenage Athlete||1.76 - 1.98|
|Adult Building Muscle Mass||1.54 - 1.98|
|Athlete, Restricting Calories||1.76 - 1.98|
|Maximum Usable Amount for Adults||1.98|
Protein foods are not equal and can vary in a number of ways including the following:
Below is a table listing various protein sources and their protein quality scores. As you will see, all of the commonly used protein quality-scoring methods show whey protein to be an excellent, high quality source of protein.
|Protein Type||Protein Digestibility (PDCAAS)||Biological Value (BV)||Grams protein per 100g||Complete Protein?|
|Pure Nutrition Whey Protein Isolate||1.00||100||93||YES|
|Pure Nutrition Whey Protein Concentrate||1.00||100||80||YES|
|Pure Nutrition Calcium Casienate||1.00||80||96.4||YES|
|Pure Nutrition Soy Protein Isolate||1.00||74||87.1||YES|
|Cow's Skim Milk||1.00||90||3.35||YES|
The information above is not medical advice, and it is advised that before you make any changes to your diet that you consult with a physician.