34 THE BODYBUILDER'S NUTRITION BOOK

PROTEIN POWDERS
Another danger comes from depending on protein powders, tablets, and
liquids to supply major nutritional elements. Many bodybuilders using these
concentrates believe advertisements that promote them as highly concentrated
food products. Remember, it lakes very little muscular weight to write an
advertisement but a great deal to lift weights and train hard. Seeing 90 percent
protein written on the label gives the impression that the stuff inside the can
originates from a more valuable protein source than eggs, fish, poultry, or
meat. However, this does not necessarily mean that 90 percent of the powder is
protein. For example, a can weighing two pounds may contain one pound of
pure protein, 90 percent of which has a nutrient value. The remaining pound
consists of other ingredients added to stabilize the protein and prevent it from
spoiling. At present, the average protein content of most brands ranges
between 40 and 70 percent; some higher-quality products might supply as
much as 65-75 percent.
Even so, an important difference should be noted between protein from
animal sources and protein in powdered concentrates, tablets, and fruit- and
chocolate-flavored liquids. I have come to define the first as live protein and
the second as dead protein based on the condition of DNA molecules found in
the cells. These molecules work as an information center, having the codes and
blueprints necessary to assemble hundreds of different proteins needed by the
body. Each day they send out thousands of messages on building and repairing
tissue. The DNA in animal protein, even when the animal is slaughtered,
remains alive and unbroken. In the case of protein powders from animal
sources, however, the DNA is broken down during the manufacturing process,
and its ability to build body tissue is impaired.
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Also, the protein in concentrates is not absorbed into the bloodstream to the
same extent as is dietary protein. This point is one of the chief considerations in
the selection of high-quality protein in the bodybuilder's diet. The fillers and
waste products contained in the concentrates contain substances that inhibit
enzyme action in the digestive tract, resulting in effective utilization of the
protein. For example, in comparing 4 grams of protein from an egg yolk with
an equal weight of powdered protein, you will absorb about 3/2 grams of
protein from the egg, but less than 2 from the powder. Therefore, concentrates
should never be considered substitutes for fresh food, most particularly from
animal sources. Any dependency on them can only set you on the road
downhill as a competitive bodybuilder.
Those who are underweight may gain an advantage by taking the powders
as a pick-me-up between meals, perhaps using them to spare protein needed for
building muscles, but not to replace eggs, fish, meat, or poultry. Then it is best
mixed with milk or water rather than fruit juice, since the high concentration of
sugar does not combine well with protein and may putrefy in the colon without
being digested.

PROTEIN UTILIZATION: HOW MUCH IS ABSORBED

As a bodybuilder, you must consider the net protein utilization (NPU) or
rate of protein absorption into the bloodstream. For those who are trying to
shed pounds this should be highlighted because some meat items are much
higher in fat than others. For example, beef and chicken both have an
absorption rate of 68 percent, yet chicken has the advantage of easier
digestibility and contains almost half the calories of an equal weight of beef,
pork, or lamb.
The protein utilization rate of some common foods follows.
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FOOD NPU
Eggs 88%
Fish 78%
Dairy products 76%
Meat 68%
Soybeans 48%
Natural brown rice 40%
Red beans 39%
Coconut 38%
Nuts 35%
White beans 33%
Maize 25%
Whole wheat bread 21%
White bread 20%