Michele Maroldo

More specifically, protein . . . it does a muscle good. Our entire body is dependent on protein, our cells, hair, skin, organs, all rely on protein. But if your goal is to build significant and quality muscle, you will need to ingest protein. Protein is made up of amino acids, the all-important building blocks to building muscle. However, not all proteins are created equal. There is what’s called BV when considering types of protein, it stands for Biological Value. It is used to measure how well the body can absorb and assimilate protein. The higher the BV value of a protein source, the better.

Below is a list of examples of the BV levels for some protein sources:

110-159 - Whey protein - isolates
104 - Whey protein - concentrate (lactalbumin)
100 - whole egg
91 - cow milk
88 - egg white
83 - fish
80 - beef
79 - chicken
77 - casein
74 - soy
59 - rice
54 - wheat
49 - beans

So how much protein does your body really need? Some experts suggest dividing your body weight in half and eating that amount of grams of protein in a day. For example, if you weigh 200 pounds, you would need 100 grams of protein a day. Some experts will say that is too much protein while yet another group will tell you, you need more. If you’re involved in a serious weight training program, you will need more protein than the average person. Competitive bodybuilders generally consume one gram of protein per one pound of body weight. There are also many competitive bodybuilders who consume double and even triple that amount! You need to evaluate your muscle building goals and adjust your protein intake accordingly. Too much protein is not advantageous as it will add undue stress to your kidneys and is a waste of calories.

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