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.
| 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 |
Note:
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.
"The
best thing about this book is that it
opens up your mind to other
possible exercises and you find
yourself creating variations of your
own.
You start to think about how the muscle
works and how to most
effectively get it to respond, instead
of just blindly doing a
routine." - P. Albanese
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here for more information
