So, I was listening to the podcast and while i always try to meet my protien macros with high pdcaas source, i have a doubt
Does a pdcaas score of 0.5 means that only half of the protein content will be absorbed and rest released in stool at least in theory?
Eg, if i want to have 100 gram protein from a protein source with pdcaas of 0.5, do i need to eat 200 gram protein worth of the same food?
Does the same apply for bioavailability?
Dr Jordan mentioned soy has 0.9 pdcaas score, not sure if soy beans or soy products like tofu or textured veg meat, but internet says tofu etc has 70% bioavailabity
Tldr, does it mean instead of having 100 gram worth of protein do I need to make up for the delta in the pdcaas score (1-score)
Thanks in advance
A PDCAAs score of 0.5 means that for 1g of that protein, there is half the limiting EAA digested when compared to a reference protein (with a PDCAAs of 1). Regardless of PDCAAs, most protein gets absorbed or used as fuel somewhere along the GI tract. Typically, <6-10g of protein makes it into the stool regardless of protein intake.
Bioavailability is a part of the PDCAAs calculation, though they are not technically equivalent.
Soy has a PDCAAs of 0.91. This is soy protein.
And no, per the podcast you need to get 1.6-3.1g/kg of protein per day.
100 was just for easy reference
I am taking around 180-200 grams a day according to my BW.
My question i think was not too clear
If i need to take 100 gram protein per day as per my bw, would i need to take 200 gram if the pdcaas score of my source is only 0.5 was my question as you also mentioned that a pdcaas score of 0.5 means only half the limiting eaa digested as compared to a pdcaas score of 1.
I know, but the answer is the same. You do not need to increase the dose of protein based on PDCAAs if you’re eating the recommended amount of total protein.
Ok thanks. It Leaves me a bit confused though.
If I m taking 1.6 gram recommended from a source with only 0.5 pdcaas, isn’t the available amino acid be only 0.8 geam equivalent.
Sorry for bugging you again Doc, It just is a little confusing
For that particular meal with a protein source having a PDCAAs of 0.5, the limiting EAA from from that particular meal will be digested and absorbed roughly half (0.5) as much as it would be in whey, egg, or milk. This does not mean you need to change anything about your protein dosing for that meal or, more importantly, for the day’s meal.
The major point here is we do not need to micromanage our protein intakes on a meal by meal basis.