There is no better place to start a blog on protein uptake, by the body in regards to training than starting with NPU.

NPU is the abbreviated form of net protein utilisation, but what exactly does it mean?

NPU is the term used to describe the amount of useable protein contained in a food that can be utilised by the human body.

When we break protein down it is comprised of amino acids, 8 of these the body cannot manufacture itself, and must be consumed through food, the other 14 the body can synthesise by itself. The total being 22.

While it is critical to consume these 8 daily, what may come as a really big surprise is the foods most prevalent in them.

In my group presentations I loved dispelling the myth that these essential amino acids were only abundant in animal foods!

NPU is based on the 8 amino acids levels of individual foods and their corresponding limiting amino acids which ultimately will affect their uptake.

Here we go!

Now, I have listed both NPU's and total protein percentage in desending order from highest to lowest for you to see a point.

Take Milk for example, while it is very high in how much of it is absorbed, being 82%, it is very low in the amount of protein it contains being 3%. So if you were to drink 100mls of Milk you would get 82% of the 3 equalling 1.6 grams. Not much really!!

Now on the other hand, if you were to to add 100grams of wheatgerm to a smoothie, you would be getting 67% of 25, equaling  a whopping 16.75 grams. Thats equivalent to 1 litre of milk, but who could consume 100 grams of wheatgerm, thats so much fibre you would have to take the day off work, to schedule appointments for number twos.

Lets do one more

100 grams of oats at breakfast would give you 66% of 14, totalling 9.24 grams

So, the secret is to consume protein that is both high in NPU and also as a percentage of the food. The list I have given is designed to be a good point of reference when looking to access both the highest utilisation levels of foods and the foods containing the highest percentages of protein.

I would suggest picking a few foods from the list each day, and you will be adding a safety factor into your diet.

You will also note that animal protein doesn't necessarily fare better than plant based protein, sometimes the opposite is true.

One last point, protein absorption is also enhanced by the addition of fat soluble activators, for all those interested have a look at both blogs, Not all fish oil is good for you and What is the perfect diet?

Blair

WELCOME!

My name is Blair Harvey and I have had the pleasure of working at one of Australia's best Health Retreat's for the past fourteen wonderful years. Over those years I have had the delight of working with a spectacular kitchen team, we all have an immense passion for cooking good healthy food that is unique and tantalizing to your taste buds. Together we have not only developed our skills in cooking wholesome, nourishing and out right delicious foods, but we have been committed to broadening our knowledge of healing with whole foods and exploring the beauty of healthy living. Because of our enthusiasm in the benefits of foods and there healing properties I developed a blog to help us SHARE what we have learnt with the rest of the world.

You will find tasty gems of wisdom on health, food and healing, helping to expand your mind and revitalize your knowledge of healthy eating.