Other Dairy Proteins
Biological value of whey protein
Whey protein is the most commonly consumed type of protein supplement on the market. It’s easily digestible, has an extremely high biological value, and is relatively inexpensive.
Here are the advantages of whey protein:
- Extremely high biological value – Whey protein has a chart topping biological value meaning that it’s amino acid profile is better matched to muscle proteins than any other food.
- Fast absorption – Whey protein can be absorbed by the body faster than any other type of protein.
- Can increase immune system function – Studies have proven that whey protein can strengthen the immune system, due to it’s unique amino acid profile.
- Can increase IGF-1 production – Whey protein may help stimulate muscle growth by increasing insulin-like growth factor-1.
- High in IAAs and BCAAs – Whey protein’s high concentrations of indispensable amino acids and branched chain amino acids give it a “protein sparing” effect.
When to use whey protein: Since whey protein is the fastest absorbing protein, consuming it before and after your workouts is ideal. Consuming it in the morning along with another type of protein is also advisable.
Biological value of casein powder
Casein powder is not as well recognized as whey protein powder, and doesn’t have as high of a biological value. Don’t let this turn you off from using casein however, as it can be a valuable tool in your muscle building supplement regime.Here are the main advantages of casein powder:
High glutamine content – Of all four of the protein powders, casein contains the highest amounts of the amino acid glutamine, which can benefit bodybuilders and athletes by helping preserve muscle mass and aiding immune system function.
More thorough absorption – Since casein powder moves through the digestive tract more slowly than whey protein, it is likely that the body will be able to absorb and use the protein more efficiently.
Whether one serving of slow digesting casein powder will result in great muscle gains than multiple small servings of fast digesting whey protein is debatable. Of the two studies I could find that compared consuming one large serving of casein powder to multiple small serving of whey, one favored the whey protein, while the other deemed them equal.
What we do know for certain is that casein is digested at a slower rate than whey protein, and it does have “anti-catabolic” properties, since the amino acids from casein remain in the blood for a relatively long time. Whey protein is absorbed at a much faster rate.
When to Use casein protein: Casein protein digests slowly, making it an ideal protein to consume before bed time, or anytime throughout the day when there will be a prolonged amount of time between meals.
Biological value of Egg Protein
Egg protein is absorbed by the body at a rate in between the fast absorbing whey protein, and the slow absorbing casein protein. Its a protein that can be consumed at pretty much any meal.
Since eggs are one of the best muscle building foods mother nature has to offer, you would expect to hear rave reviews. This isn’t the case however. Egg protein is great, don’t get me wrong. You just may be better off cooking hardboiled eggs and consuming them instead of spending money on egg protein. The biological value of whole eggs is is actually higher than egg protein (100 vs. 88) assuming that you consume the yolk.
Here are the main advantages of egg protein:
- Excellent alternative for those with allergies – If you are allergic to Casien, Whey or Soy, then egg white protein could be your best bet.
- High biological value – Casein protein powder has a high biological value meaning that a substantial number of it’s amino acids can be utilized by the body for tissue growth.
- Low in calories – Egg protein is very low in calories as it is virtually free of carbohydrates and fat.
- Excellent amino acid profile – Just like eggs, egg protein shares an outstanding amino acid profile, meaning that the body can easily convert the protein to muscle tissue.