{"id":246066,"date":"2020-05-15T09:32:00","date_gmt":"2020-05-15T07:32:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=246066"},"modified":"2023-08-10T20:07:33","modified_gmt":"2023-08-10T18:07:33","slug":"high-quality-protein-how-to-find-out-which-source-of-protein-is-the-best-quality-one","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/high-quality-protein-how-to-find-out-which-source-of-protein-is-the-best-quality-one\/","title":{"rendered":"High-Quality Protein &#8211; How to Find Out Which Source of Protein is the Best Quality One?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/high-quality-protein-how-to-find-out-which-source-of-protein-is-the-best-quality-one\/#Biological_availability_of_protein\" title=\"Biological availability of protein\">Biological availability of protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/high-quality-protein-how-to-find-out-which-source-of-protein-is-the-best-quality-one\/#Amino_acid_profile\" title=\"Amino acid profile\">Amino acid profile<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/high-quality-protein-how-to-find-out-which-source-of-protein-is-the-best-quality-one\/#PDCAAS_and_DIAAS\" title=\"PDCAAS and DIAAS\">PDCAAS and DIAAS<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Proteins <\/strong>are an important component of diet and their everyday intake secures <strong>optimal functioning<\/strong> of many <strong>processes<\/strong> in our body. On the market, you may find <strong>a wide variety of sources<\/strong> <strong>of protein either in plant-based products or in animal products<\/strong>, but also in form of <strong>nutritional supplements<\/strong>. However, the<strong> quality of protein<\/strong> is not the same in all sources, therefore we should be able to evaluate it. When <strong>evaluating the quality<\/strong> of protein, two basic criteria are essential &#8211;<strong> biological availability and amino-acid profile<\/strong>. Based on these two criteria, the <strong>international scales DIAAS and PDCAAS<\/strong> have emerged and they can evaluate the sources of protein and their contribution for human body in a complex way.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC05102.jpg\" alt=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" width=\"843\" height=\"562\" title=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Biological_availability_of_protein\"><\/span>Biological availability of protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Protein molecules are made up of a<strong> chain of amino acids<\/strong> that the human body uses for various purposes.<\/span> <span title=\"\">In general, the body works with<strong> approximately 20 amino acids<\/strong>, of which <strong>9 are essential<\/strong>.<\/span> <span title=\"\">This means that the body <strong>cannot produce them by itself<\/strong> and therefore they need to be<strong> taken from food<\/strong>. After consumption, proteins are <strong>digested in the stomach and small intestine<\/strong>, where they are<strong> broken down into separate amino acids<\/strong>. The organism adjusts them in a process called <strong>protein synthesis<\/strong>. It is a very complex process, but to put it simply, the body can adjust the amino acids in such a way to be able to compile from them some <strong>usable proteins<\/strong>. <strong>Biological availability<\/strong>, or <em>Bioavailability<\/em> therefore expresses how well the body <strong>can use the protein<\/strong> it consumes.<\/span><\/span> <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bioavailability <\/strong>of the protein is determined by <strong>three measurements<\/strong> based on nitrogen calculations in the body <span style=\"color: #ff6600;\">[2] [9] [10] [11]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Biological value of protein (BV) <\/strong>&#8211; measures <strong>how much nitrogen<\/strong> from protein is theoretically<strong> used in muscle tissue<\/strong>.<\/li><li><strong>Net Protein Utilization (NPU) &#8211; <\/strong>determines the <strong>proportion of amino acids<\/strong> in a diet that the body converts into proteins.<\/li><li><strong>Nitrogen Balance (NB)<\/strong> &#8211; can be positive, negative or zero. At a positive value, dietary proteins are used to build muscle. A negative value means that the body uses muscle protein as an energy source.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You are not a fan of calculations and formulas? BV, NPU and NB measurements are based on the <strong>nitrogen<\/strong> that is <strong>excreted<\/strong> by a person and from this it is determined <strong>how much protein it represents.<\/strong> The final number can be compared to the <strong>consumed protein<\/strong> and the result is bioavailability. Overall bioavailability includes BV, NPU and NB results. <strong>The most interesting<\/strong> value is the <strong>biological value of proteins<\/strong>. <span style=\"color: #ff6600;\">[<\/span><span style=\"color: #ff6600;\">2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Facetune_06-01-2020-01-26-22.jpg\" alt=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" width=\"843\" height=\"562\" title=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Biological value of proteins<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The human body receives <strong>proteins in the diet<\/strong>, and these are then <strong>processed in the digestive tract<\/strong>.<\/span> <span title=\"\">Not every type of <a href=\"https:\/\/gymbeam.com\/protein\" class=\"ek-link\">protein<\/a> is used to build muscle to the same extent.<\/span> <span title=\"\"><strong>Biological value (BV)<\/strong> is the <strong>percentage of nutrients<\/strong> that the <strong>body can use<\/strong>.<\/span> <span title=\"\">It is derived from the calculation of protein intake, which indicates the<strong> difference between the increase and excretion of nitrogen<\/strong>.<\/span> <span title=\"\">Simply put, BV indicates how <strong>quickly and well<\/strong> the body can <strong>use the consumed protein<\/strong>.<\/span> <\/span><span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A natural source of protein that are&nbsp;<strong>the easiest to digest<\/strong> are&nbsp;<strong>whole eggs<\/strong>&nbsp;and the organism can use up to <strong>94 %<\/strong> of them. For this reason, <strong>eggs<\/strong> are assigned <strong>a value of 100<\/strong>, and all other protein sources are then <strong>compared to eggs<\/strong>. Nowadays, there are <strong>proteins in form of nutritional supplements<\/strong> that are <strong>easier and better to digest<\/strong> <strong>than eggs<\/strong> and therefore have a value of <strong>more than 100<\/strong>. Among the most popular ones are the whey <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.com\/protein-concentrate\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">concentrate<\/a><\/span> and <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.com\/whey-protein-isolate\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">isolate<\/a><\/span>. For a better idea, we present you a table with the <strong>protein evaluation<\/strong> <span style=\"color: #ff6600;\">[4]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Protein source<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>BV protein evaluation<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Whey isolate<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>159<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Whey concentrate<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>104<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Eggs (whole)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>100<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Eggs (whites only)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>88<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Chicken \/ Turkey meat<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>79<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Casein (nutritional supplement)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>77<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Soy protein (nutritional supplement)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>74<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Fish<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>70<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Beef (lean)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>69<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Cow milk<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>60<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>White rice<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>56<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Peanuts<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>55<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sweet corn<\/td><td class=\"has-text-align-center\" data-align=\"center\">36<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Potatoes (white)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>34<span style=\"font-family: inherit; font-size: inherit;\"><\/span><\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Would you like to know the<strong> difference between the whey concentrate and whey isolate<\/strong>? Get to know all the necessary information about these sources of protein in our article &#8211; <span style=\"color: #ff6600;\"><a title=\"Which protein to choose? Whey concentrate, isolate or hydrolyzate?\" href=\"https:\/\/gymbeam.com\/blog\/which-protein-to-choose-whey-concentrate-isolate-or-hydrolyzate\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">What protein to choose? Whey concentrate, isolate or hydrolysate?<\/a><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-535786572_1.jpg\" alt=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" width=\"843\" height=\"562\" title=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28936,28324,5075,404,6939,5012,28134,28689,5598\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Amino_acid_profile\"><\/span>Amino acid profile<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As mentioned above, <strong>protein molecules<\/strong> are composed of <strong>amino acid chains<\/strong>. Some of them are <strong>created by the body itself, while others are taken from the diet<\/strong>. The type of amino acids which the body cannot synthesize is called <strong>essential<\/strong>. These include 9 amino acids <span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Leucine<\/li><li>Isoleucine<\/li><li>Valine<\/li><li>Histidine<\/li><li>Lysine<\/li><li>Methionine<\/li><li>Phenylalanine<\/li><li>Threonine<\/li><li>Tryptophan<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The most important amino acids for muscle mass growth and maintenance are the so-called <span style=\"color: #ff6600;\"><a title=\"BCAAs - GymBeam\" href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA,<\/a><\/span><strong> branched chain amino acids<\/strong>. These include<strong> leucine, isoleucine and valine<\/strong>, with <strong>leucine<\/strong> having the most significant <strong>anabolic effect<\/strong>. A very important criterion for a protein source selection is the <strong>amino acid profile<\/strong>, which represents the content of amino acids in the protein. For a better orientation, we present you a table with an overview of the <strong>amino acid content in various protein sources<\/strong> and their <strong>recommended daily dose<\/strong> for humans. <span style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>mg\/kg\/day*<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>milk mg\/g protein<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>pea mg\/g protein<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>rice mg\/g protein<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>soy mg\/g protein<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>whey mg\/g protein<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Histidine<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>10<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>30<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>17<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>24<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\">26<\/td><td class=\"has-text-align-center\" data-align=\"center\">21<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Isoleucine<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><td class=\"has-text-align-center\" data-align=\"center\">50<\/td><td class=\"has-text-align-center\" data-align=\"center\">54<\/td><td class=\"has-text-align-center\" data-align=\"center\">40<\/td><td class=\"has-text-align-center\" data-align=\"center\">43<\/td><td class=\"has-text-align-center\" data-align=\"center\">59<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leucine<\/td><td class=\"has-text-align-center\" data-align=\"center\">39<\/td><td class=\"has-text-align-center\" data-align=\"center\">97<\/td><td class=\"has-text-align-center\" data-align=\"center\">97<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><td class=\"has-text-align-center\" data-align=\"center\">80<\/td><td class=\"has-text-align-center\" data-align=\"center\">116<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lysine<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/td><td class=\"has-text-align-center\" data-align=\"center\">80<\/td><td class=\"has-text-align-center\" data-align=\"center\">83<\/td><td class=\"has-text-align-center\" data-align=\"center\">33<\/td><td class=\"has-text-align-center\" data-align=\"center\">60<\/td><td class=\"has-text-align-center\" data-align=\"center\">102<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Methionine<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">27<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">29<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">23<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Phenylalanine (+ Tyrosine)<\/td><td class=\"has-text-align-center\" data-align=\"center\">25<\/td><td class=\"has-text-align-center\" data-align=\"center\">99<\/td><td class=\"has-text-align-center\" data-align=\"center\">94<\/td><td class=\"has-text-align-center\" data-align=\"center\">111<\/td><td class=\"has-text-align-center\" data-align=\"center\">90<\/td><td class=\"has-text-align-center\" data-align=\"center\">66<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Threonine<\/td><td class=\"has-text-align-center\" data-align=\"center\">15<\/td><td class=\"has-text-align-center\" data-align=\"center\">47<\/td><td class=\"has-text-align-center\" data-align=\"center\">43<\/td><td class=\"has-text-align-center\" data-align=\"center\">38<\/td><td class=\"has-text-align-center\" data-align=\"center\">37<\/td><td class=\"has-text-align-center\" data-align=\"center\">76<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tryptophan<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">13<\/td><td class=\"has-text-align-center\" data-align=\"center\">11<\/td><td class=\"has-text-align-center\" data-align=\"center\">14<\/td><td class=\"has-text-align-center\" data-align=\"center\">13<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Valine<\/td><td class=\"has-text-align-center\" data-align=\"center\">26<\/td><td class=\"has-text-align-center\" data-align=\"center\">58<\/td><td class=\"has-text-align-center\" data-align=\"center\">81<\/td><td class=\"has-text-align-center\" data-align=\"center\">55<\/td><td class=\"has-text-align-center\" data-align=\"center\">44<\/td><td class=\"has-text-align-center\" data-align=\"center\">58<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>* amino acid content per kilogram of body weight per day<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Would you like to know more about<strong> essential amino acids<\/strong> and their importance for a human body? You can find all the necessary information in our article &#8211; <span style=\"color: #ff6600;\"><a title=\"Essential amino acids EAA and their effects, sources and dosage\" href=\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Essential amino acids EAA and their effects, sources and dosing<\/span><\/span><\/a><\/span>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Moln_r_P_ter_5_.jpg\" alt=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" width=\"843\" height=\"562\" title=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\"\/><\/figure><\/div>\n\n\n\n<p>According to the amino acid content, protein sources can be divided into 2 groups <span style=\"color: #ff6600;\">[3]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Complete proteins <\/strong>&#8211; contain all <strong>essential amino acids<\/strong>, among them are mainly <strong>animal products<\/strong> such as <strong>meat, dairy products and eggs<\/strong>.<\/li><li><strong>Incomplete proteins &#8211; <\/strong>contain at least <strong>one essential amino acid<\/strong>, among them are proteins of<strong> plant origin<\/strong>, such as <strong>legumes and cereals<\/strong>.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bioavailability<\/strong> is still a <strong>popular figure<\/strong>, especially in the media and as a part of promotional materials. It relies on <strong>two assumptions<\/strong> which have been <strong>challenged<\/strong> <span style=\"color: #ff6600;\">[2]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>Proteins are <strong>the only source of nitrogen<\/strong> in the body.<\/li><li><strong>Non-excluded proteins <\/strong>are used to<strong> produce body proteins.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The reason for this disbelief is the fact that the <strong>digested protein<\/strong> can be <strong>converted into glucose<\/strong> in the body, and this happens in the case of a <strong>quickly digested protein<\/strong>. The more objective ways of evaluating proteins are<strong> PDCAAS and DIAAS<\/strong> scales <span style=\"color: #ff6600;\">[2]<\/span><span style=\"color: #000000;\"><strong>.<\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_TC309125.jpg\" alt=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" width=\"843\" height=\"562\" title=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"PDCAAS_and_DIAAS\"><\/span>PDCAAS and DIAAS<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Experts prefer new scales to bio-availability &#8211; <strong>PDCAAS and DIAAS<\/strong>, because they both address not only <strong>digestibility<\/strong> but also the <strong>amino acid profile<\/strong>. The <strong>PDCAAS<\/strong> (Protein Digestibility Corrected Amino Acid Score) scale can be translated as <strong>protein digestibility with respect to amino acids<\/strong>. The scale is used by the <strong>World Health Organization (WHO)<\/strong> and the <strong>Food and Agriculture Organization<\/strong>. <strong>PDCAAS<\/strong> has become a substitute for bioavailability since it <strong>takes into account the amino acid profile and digestibility<\/strong>. The abbreviation <strong>DIAAS<\/strong> (Digestible Indispensable Amino Acid Score) denotes in free translation a <strong>value for digestible necessary amino acids<\/strong>. <span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The difference between these protein indicators is in the <strong>sample<\/strong> from which they determine the protein value. <strong>PDCAAS<\/strong> of protein is evaluated from the faeces and <strong>DIAAS<\/strong> from the contents of the&nbsp;ileum, which is the last part of the small intestine. <strong>PDCAAS<\/strong> expresses the digested protein content after passing through the <strong>small and large intestine<\/strong>,<strong> DIAAS<\/strong> measures the protein content after passing through the <strong>small intestine<\/strong> only. <span style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The DIAAS scale result is a percentage of protein quality that can be divided into 3 basic groups <span style=\"color: #ff6600;\">[6]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 and more %<\/strong> &#8211; high (excellent) quality protein<\/li><li><strong>75 &#8211; 100 %<\/strong> &#8211; good quality protein<\/li><li><strong>less than 75 %<\/strong> &#8211; low quality protein<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DIAAS is <strong>the most modern way<\/strong> of evaluating protein quality, for better orientation we present DIAAS protein sources, which are evaluated on the bases of <strong>protein digestibility and their amino acid content<\/strong> <span style=\"color: #ff6600;\">[7]<span style=\"color: #000000;\"><strong>.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>DIAAS (%)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Quality of protein<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Whole milk powder<\/td><td class=\"has-text-align-center\" data-align=\"center\">143<\/td><td class=\"has-text-align-center\" data-align=\"center\">High<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Milk protein concentrate<\/td><td class=\"has-text-align-center\" data-align=\"center\">118<\/td><td class=\"has-text-align-center\" data-align=\"center\">High<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Whole milk<\/td><td class=\"has-text-align-center\" data-align=\"center\">114<\/td><td class=\"has-text-align-center\" data-align=\"center\">High<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hard-boiled egg<\/td><td class=\"has-text-align-center\" data-align=\"center\">113<\/td><td class=\"has-text-align-center\" data-align=\"center\">High<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beef<\/td><td class=\"has-text-align-center\" data-align=\"center\">111<\/td><td class=\"has-text-align-center\" data-align=\"center\">High<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Whey isolate<\/td><td class=\"has-text-align-center\" data-align=\"center\">109<\/td><td class=\"has-text-align-center\" data-align=\"center\">High<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chicken breast<\/td><td class=\"has-text-align-center\" data-align=\"center\">108<\/td><td class=\"has-text-align-center\" data-align=\"center\">High<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Whey concentrate<\/td><td class=\"has-text-align-center\" data-align=\"center\">98,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">Good<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pea protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">91,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">Good<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Soy protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">90<\/td><td class=\"has-text-align-center\" data-align=\"center\">Good<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chickpeas<\/td><td class=\"has-text-align-center\" data-align=\"center\">83<\/td><td class=\"has-text-align-center\" data-align=\"center\">Good<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rice (cooked)<\/td><td class=\"has-text-align-center\" data-align=\"center\">59<\/td><td class=\"has-text-align-center\" data-align=\"center\">Low<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Almonds<\/td><td class=\"has-text-align-center\" data-align=\"center\">40<\/td><td class=\"has-text-align-center\" data-align=\"center\">Low<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Corn cereals<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">Low<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/WhatsApp_Image_2020-02-03_at_10.29.52.jpeg\" alt=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" width=\"551\" height=\"778\" title=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">What makes protein to be the \u201chigh quality\u201d source?<\/h3>\n\n\n\n<p>Some people&#8217;s idea of the whole process begins with the protein shake and ends with the muscle mass growth. But to maintain the muscle mass, protein needs to overcome its journey. Proteins from food are <strong>digested by gastric juices, enzymes<\/strong> and other components, and they are subsequently cleaved to<strong> amino acids<\/strong>. Only then do they enter the <strong>bloodstream<\/strong> and are transported to tissues, where they <strong>&#8220;attach&#8221; to larger protein molecules<\/strong>. <strong>High-quality protein<\/strong> is determined by three basic functions <span style=\"color: #ff9900;\">[12]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>protein digestibility<\/strong> (Can your body break them down?)<\/li><li><strong>amino acid content<\/strong> (What amino acids are contained in proteins)<\/li><li><strong>availability of amino acids for the support of metabolic functions<\/strong> (Can your organism use amino acids?)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Whether you prefer <strong>protein with low, good<\/strong> or <strong>high quality<\/strong>, you should definitely remember the following&nbsp;<span style=\"color: #ff9900;\">[12]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>The amount of proteins you need <strong>depends on the quality of proteins<\/strong>&nbsp;you consume.<\/li><li>If you consume <strong>proteins<\/strong> mainly of <strong>plant origin<\/strong>, you should <strong>increase your daily protein intake<\/strong>, since these are of lower quality.<\/li><li>If you&#8217;re a <strong>vegetarian or vegan<\/strong>, try to have a&nbsp;<strong>varied mix of diet<\/strong>. It is also no harm to <strong>know the amino acid profile of each protein source<\/strong>.<\/li><\/ol>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>The purpose of protein differentiation is not to navigate people only to a <strong>high-quality protein source<\/strong>, or to exclude <strong>food sources with a low content of protein<\/strong>. It is more important to ensure a <strong>varied diet<\/strong> and <strong>complex protein intake on a daily basis<\/strong>. Build your diet so that you <strong>take enough amino acids daily<\/strong> to ensure the proper functioning of your body and to <strong>achieve your fitness goals<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWhey Protein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>High-quality protein is a label for protein with the best quality. Read about the digestibility and amino acid profile that determine the quality of protein.<\/p>\n","protected":false},"author":25,"featured_media":110637,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7349,6497,6269,7121],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-246066","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-nutrition","9":"tag-nutritional-supplements","10":"tag-protein-2","11":"tag-protein-powder","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"High-quality protein is a label for protein with the best quality. 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