How many elements does phenylalanine contain?

Amino acids: natural power plants

The daily recommended protein intake for adult men and women is around 0.8 g per kg body weight, for competitive athletes it is 1.2 - 1.7 g per kg body weight. In addition, pregnant and breastfeeding women should also consume 7-10 g more protein per day.

 

The "biological value" of a protein is a number that indicates how well the body can convert the supplied protein into its own protein. The quality of the amino acids plays an important role here. Essential and proteinogenic amino acids have a high value, because the resulting protein is easier for humans to use than non-essential amino acids. In addition, protein that comes from animal foods is easier to use because the composition of its amino acids is more similar to human protein than from vegetable protein.

 

The usability of a hen's egg is used as a reference for calculating the biological value. This has the biological value of 100, so it is the most valuable protein. However, a well thought-out combination of foods can increase the biological value a little. For example, a meal made from a combination of grain, eggs and dairy products has a biological value of around 136.

 

Vegetarians or vegans who refrain from consuming animal products such as meat, eggs and milk, for example, consume less high-quality protein with a meal made from beans and corn. In this case, they come to a biological value of 99.

 

Basically: the higher the biological value, the more valuable the protein is for the body. However, a biological value of over 130-140 is not possible from natural foods. However, higher values ​​can be achieved with artificially enriched products (e.g. "sports nutrition" with protein concentrate or amino acid complexes). In the hobby sports area, the protein requirement can easily be covered by food and additional protein products are not necessary here.