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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