Quick Tip For Understanding Which Protein Your Body Uses Best : Biological Value

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I want to give you a brief insight into what proteins are best for growing muscle, and why this is, so in order to do this we will look at the term biological value aka bioavailabilty (BV). This term refers to how well the body uses a protein, in other words, of the protein you absorb, how much does your body actually retain?

Well there had always been a clear winner when it came to protein availability and retention, and leading the way was egg, it is one of the only foods that delivers all of the essential amino acids, leaving no limiting amino acids. This meant that egg was given the BV of 100, meaning it was pretty much completely absorbed and utilised. However, they later tested whey protein and found that it was retained and utilised even better than egg protein, hence whey protein was given a BV of 104. To give some perspective, pea protein (as useful as it is) comes in at a BV of 65, soy protein is BV 74, casein is a BV of 77, beef has a BV of 80, and milk protein (being a combo of whey and casein) comes in at a BV of 91.

So in a nut shell, the higher the BV, the better the protein is used and retained by your body.

biological value

Reference

Llewellyn, W. (2009). Sport Supplement Reference guide. Biological Value. FL: Molecular Nutrition LLC.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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