RDA of EAA & Protein?
- 04-18-2013, 03:05 PM
RDA of EAA & Protein?
I am having difficulties determining what makes up the RDA for protein when determining the amount of protein vs EAA that are required. The research out there seems somewhat limited and there are several conflicting sources.
For the basics: I understand that the average RDA for protein is .8g of protein per kg of body weight. With my weight being 100kg I need approximately 80g of protein a day.
What I donít understand is what is supposed to make up that protein? Protein is made of amino acids and we have only 9 essential amino acids and then nonessential.
The research on this subject seems extremely limited and conflicting. According to the World Health Organization, these are the recommended RDAís for EAAís (with my weight being 100kg).
Histidine 10 mg/kg 1000 mg Isoleucine 20 mg/kg 2000 mg Leucine 39 mg/kg 3900 mg Lysine 30 mg/kg 3000 mg Methionine 15 mg/kg 1500 mg Phenylalaline 25 mg/kg 2500 mg Threonine 15 mg/kg 1500 mg Tryptophan 4 mg/kg 400 mg Valine 26 mg/kg 2600 mg Total 18400 mg 18.4 g
If these numbers are correct what is supposed to make up the other 61.6g of protein that is supposed to be taken a day? Your body makes its own nonessential amino acids, so you donít have to get them from food. If you are taking the daily dose of amino acidís shouldnít that be sufficient?
Are all proteins not created equally? How am I supposed to calculate how much protein and how much of each amino I should be taking?
- 04-18-2013, 03:37 PM
for one thing, the WHO RDA is meant to be the minimum to keep you alive. That's not optimal, that minimum. If you do exercise or do sports, your needs are a good bit higher. A number of studies have found the .6g per pound range to be the minimum for people doing strength and/or sport training to not lose muscle tissue. You can ignore the specifics of ratios of those so long as your protein comes from a variety of sources as the differences in ratios between different proteins will help cover it.
- 04-18-2013, 03:48 PM
Thanks for the response.
I realize that if I were to get the full amount of protein from various sources that the ratio's would balance out. I have a unique circumstance and am trying to understand the science behind it. Why are there so many other various forms of protein that are "necessary" but aren't considered essential?
In another way of thinking - imagine your only source of protein was from individual amino acids - in that case how would one determine how much of each amino acid would be required? Is it absolutely necessary to take nonessential amino's in order to get the full amount of protein each day? Does that actually have a benefit over just taking the essential amino acids? In the case where it is necessary to take nonessential aminos in order to get the amount right, what non essential aminos would be best?
04-18-2013, 04:08 PM
For starters, you are by an enormous margin overthinking this. I'm not sure what your particular unique circumstances are, but you are really trying to get far too technical about something not that technical. If you only got your protein from individual amino acids, you'd still want the total to be in that 100g range minimally that I mentioned above. The precise ratios aren't hugely important either. Its definitely not necessary to take in the non essential aminos, but taking in the non essentials reduces the amount of essentials you might need to make a normal daily total. The other issue you run into related to this though is oxidation. When you talk about separate free form amino acids, they have very fast absorption into the blood stream, but also have very high odixation rates. So getting your 33g of proteins from amino acids 3x a day is nowhere near the same as getting that same protein from 3 pieces of fish/chicken/beef/pork from the way your body actually uses it.
06-10-2013, 09:30 AM
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