The Best Protein?

In today's blog we will be discussing PROTEIN! With so many different protein sources, what is the best one? Well, we first have to diagnose what the "best" means for example; fasted digesting, or the slowest digesting or which has the highest biological value? The Biological Value (BV) is a scale of measurement used to determine what percentage of a given nutrient source is utilized by the body. The scale is most frequently applied to protein sources, particularly whey protein. Biological Value is derived from providing a measure intake of protein, then determining the nitrogen uptake versus nitrogen excretion. The theoretical highest BV of any food source is 100%. In short - BV refers to how well and how quickly your body can actually use the protein you consume. 

 

So now that we've established the different parameters of the best sources, lets take a look at the speed of digestion. If you are looking for the fastest digesting protein source from food, egg whites hold the crown for this! If you are look for the fastest in a supplement form, Whey Protein Isolate would reign supreme. Now for the other end of the spectrum, if you want a slower digesting protein here are the winners: Milk and ground beef for the food sources and Soy and Casein on the supplement powder side. 

 

I have laid out a chart of different protein sources and their BV

 

Egg whites:       100

Whole eggs:       88

Chicken/Turkey: 79

Fish:                  70

Lean beef:          69

Milk:                  60

 

 

Whey Protein isolate:         159

Whey Protein Concentrate: 104

Casein:                              77

Soy:                                  74