Protein is one of the most important nutrients for the serious weight trainer.
It is essential to recovery and muscle growth. This chart shows you the protein quantity and quality of some common foods.
Protein Source |
Protein (g) | Biological Value (BV) |
| Chicken breast 2.8 oz (79 g) | 26 | 79 |
| Tuna 3.0 oz (85 g) | 24 | 83 |
| Egg (1 whole) | 6 | 100 |
| Milk (1%, 1 cup) | 8 | 91 |
| Lean beef 2.5 oz (72 g) | 22 | 80 |
| Lentils (1 cup) | 16 | 50 |
| Red Kidney Beans (1 cup) | 15 | 50 |
| Bread (1 slice) 25 g | 2 | 54 |
| Rice (1 cup) | 4 | 59 |
| Pasta (1 cup) | 4 | 54 |
| Oatmeal (1 cup) | 13 | 55 |
| Whey Isolate | -- | 159 |
| Whey Concentrate | -- | 104 |
What Does Biological Value Mean?
Biological Value (BV) measures protein quality. It is measured by nitrogen retention compared to the amount of nitrogen taken in. Amino acids have nitrogen incorporated into them, which is where that measurement comes from.
By comparing how much goes in to how much stays in, you get the Biological Value of the protein.
If you'd like more information on protein, be sure to read our Common-Sense Protein FAQ.
How to Get More Out of The Protein That You Eat
One of the big "secrets" to maximizing the protein you are eating is to use targeted nutrients such as digsetive enzymes and probiotics to help digest the protein, so your body can make use of it more efficiently.
This means you can accomplish more with less.
The specific one that I take and recommend is called Mass Zymes and it's THE best digestive enzyme supplement I've ever found.
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