Protein
Chart
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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