So, how should I get my protein?

We have been discussing protein, and learned that it is the most important macronutrient that we should get everyday. We learned that proteins play an important role in even our most basic bodily functions. We even discussed that athletes need to anywhere from 1.5 to 3 grams of protein per kilogram of body weight per day.

Since protein is so important, we can not just eat garbage proteins. We need quality sources from whole natural foods. The usability of the proteins we eat is best measured by Biological Value (BV). BV is the measurement on how much protein is retained in the body. Whole eggs are the benchmark standard and are given a score of 100. Here are some standard scores of common foods:



Do not fall for the myth that vegetable proteins are not complete. This is just ludicrous. The problem with vegetable proteins is their low BV score. As you can see these proteins have a score that is half those of eggs and meat. this means that you would have to eat a mountain of beans to get the same benefit has some higer protein sources. Although vegetable proteins have a lot of other health benefits, they should not be an athletes main source.

I would not recomend a vegetarian diet to an athlete. I prefere a more hunter gatherer (Paleo Diet). I will speak more about this in the future. Nonetheless, vegetarian with the best diet for an athlete are the so called "ovo-lacto" vegetarians. They have realized the importance of eggs and Whey peptides as a protien source.

Remember to get your proteins from the higher sources if possible. In the upcoming entries we will discuss Protein supplementation, The negative sides of protein, and the dangers of soy. In the meantime, I would like to share this protein quality chart from My studies with Cory Holly.