Not All Proteins Are the Same: What You Need to Know!

We all know that proteins are the building blocks for muscles. And that we all need protein – in varying amounts – to live a healthy life and achieve our fitness goals.

For a lot of folks that live active lifestyles, protein supplements are often required to repair muscle and improve recovery time. There are as many supplements as stars in the sky, and the types of protein that these supplements contain vary from product to product. Think all proteins all basically the same? Think again.

These supplements generally contain protein sourced from milk, eggs or soy. These proteins are absorbed differently by the body; the better the absorption, the the higher the Biological Value (BV).

Here’s the BV of some common food items:

  • Whey isolate: 110-159
  • Whey concentrate: 104
  • Whole egg: 100
  • Cow’s milk: 91
  • Egg white: 88
  • Fish: 83
  • Beef: 80
  • Chicken: 79
  • Casein: 77
  • Soy: 74
  • Rice: 59
  • Wheat: 54
  • Beans: 49

Whey protein is the clear winner. Whey protein is very pure – though it’s derived from milk protein, it doesn’t contain the sugar that is otherwise found in milk protein – and it’s been proven to help boost the immune system. Unfortunately, it’s often the most expensive. And vegans won’t be able to consume it. Nonetheless, it’s the best stuff available.

The bottom line: When shopping for supplements or when adding protein to a smoothie, opt for whey protein (either concentrate, or isolate – if it’s available).

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.

Comments

  1. And POOF! I hadn’t seen this post yet. Thanks! Xx

  2. Adam Jon says:

    I am a vegan and have been using a Pea derived protein by Olympian Labs. Not on your list of BV. Where do I look to find this number? It’s not on the packaging of the container. I must say it works very well for me and I’ve been using it for about a year.

  3. http://www.lmgtfy.com/?q=biological+value+pea+protein

    Third one down says that Pea protein has a BV of 65.

  4. so a whole egg has more protein than just the white part. my sister doesn’t eat the yolk because it has more fat, and then i started to do the same thing. my question: is it better to eat the whole egg after a workout, and just the white if you just want to eat an egg?

  5. Hey Davey – I’m loving the fitness website. I’d love to find out what you put in your favorite protein shakes. Any great recipes you can share? I’m always afraid I might pack them with too many calories.

  6. Warning: A word of caution though, it is not possible to take the two type of proteins together because their interaction causes coagulation and that slows the digestion and absorption of both.

Trackbacks

  1. […] some powdered protein. I’m a big fan of whey protein as it has the highest Biological Value (learn more about protein quality), but it doesn’t come cheap. A 2-lb container lasts about a month and costs $30 – $40 […]

  2. […] it comes for protein, we know that not all proteins are created equal. You want a high quality protein that is absorbed quickly by the body. This is why I tend to mix […]

  3. […] is the building block for muscles – make sure you’re getting enough protein (and the right protein) immediately following your […]

  4. […] is the building block for muscles – make sure you’re getting enough protein (and the right protein) immediately following your […]

  5. […] Proteins are rated with a Biological Value (BV) that refers to how well and how quickly your body can actually use the protein you consume. The BV for whey protein isolate and whey protein concentrate are generally around 159 and 104 respectively. Though I couldn’t find a reliable source for the BV of hemp protein, it’s generally considered to be much lower. In other words, hemp protein is absorbed slowly by the body – making it a poor choice for post-workout recovery when your body needs nutrients quickly. On the other hand, hemp protein is a smart choice for between meals and before bed – when a slow but steady supply of protein is needed. […]

  6. […] it comes for protein, we know that not all proteins are created equal. You want a high quality protein that is absorbed quickly by the body. This is why I tend to mix […]

  7. […] Not All Proteins Are the Same: What You Need to Know! | Davey … – Proteins are rated with a Biological Value (BV) that refers to how well and how quickly your body can actually use the protein you consume. The BV for whey protein isolate and whey protein concentrate are generally around 159 and 104 respectively. […]

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