Chart of Protein Quality

Protein is one of the most important nutrients for the serious weight trainer.

protein quality chart

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 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 P3-OM.

I tend to focus on supplements that support my health and recovery rather than things that actively try to increase performance (other than creatine). The performance improvements and muscle growth comes from hard training, not because of any supplement.

The supplements I take are geared towards helping me recover from the insane training I do so that I can do more of it and get better results from it.

P3-OM is a probiotic strain that actively helps me get more out of the food I'm eating, which for me is one of the main reasons I would take a supplement in the first place.

Also, if you have any issues with bloating or gas after meals, I would HIGHLY recommend getting something like this (whether it's this probiotic or digestive enzymes or both). That's a sign that your digestive system is not functioning as well as it should be...your food is not getting absorbed.

This is something that can have a big impact on not only training but your quality of life (and the quality of the air for your loved ones...).

Learn more about how P3-OM can help you get more out of your protein here.



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