Protein.
can achieve is 1.00 in terms of this rating scale and the effects of protein for human metabolic functions. What then are the best sources of 1.0 PDCAAS rated protein?
PROTEIN SOURCE PDCAAS SCORE Soy Protein 1.00 Whey Protein 1.00 Egg White Protein 1.00 Beef .92 Rolled Oats .57 Peanut Meal .52 Rice Flour .47 Corn Flour .42 Wheat Gluten .25 Combinations **see below
**For vegetarian athletes, combining grains, legumes, and vegetables within a 24-hour window, assuming the quantity is sufficient, will ensure a 1.0 PDCAAS equivalence.
Mass studies of dietary intake in countries where lean muscle mass balances are maintained, those diets contained 12% protein from total caloric intake. Even the lowly potato contains 11% of its total caloric content as dietary protein, so it is not too difficult to get 12-15% of your calories from food sources, but to get the best dietary amino acid profile, I would offer the following suggestions*:
1.Use only 1.0 PDCAAS protein food sources. 2.Divide protein intake equally in each meal. 3.During training, use an energy drink that contains the Branched Chain Amino Acids(BCAA) or some form of complete protein. 4.Supplement at least 1-2 per day a Soy, Whey, or Egg-White powdered protein source.(90%+ protein by weight) 5.Estimate Protein intake by dividing total body weight by 2.2(kilogram weight), then multiply kilogram weight by 1.4...That will give you how much protein in grams per day that you will need to maintain a positive Nitrogen balance.
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