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).
And POOF! I hadn’t seen this post yet. Thanks! Xx
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.
I also use one that’s not on the list – one based on Pumpkins!
http://www.lmgtfy.com/?q=biological+value+pea+protein
Third one down says that Pea protein has a BV of 65.
Thanks so much for looking it up!
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?
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.