If you have reached the level of thoroughly researching the “Ingredients” section on food packaging in search of how much protein it contains, keep in mind that proteins come in different types.
It is not enough for it to be “just a lot”.
The best protein is the one that contains all the amino acids in optimal ratios and is well absorbed.
Scientists use several methods to assess the quality of proteins, and that is what we will discuss.
Main thoughts:
The biological value of protein is a measure of its absorption efficiency
The biological value of whey protein is higher than that of egg protein
The best protein by the PER method is whey protein, with whole egg protein in second place
The best proteins by the PDCAAS method: whey protein, milk protein, casein, and soy protein
Determining the best protein
All natural proteins differ from each other in their amino acid composition, the ratio of various amino acids (some are more abundant, others less) and how completely our body is able to break them down and absorb them.
The best protein contains all the essential and non-essential amino acids that our body needs in the right proportions and is absorbed 100%.
Sports proteins of various types are an attempt by manufacturers to create the ideal protein.
The best protein is the one that contains all the essential and non-essential amino acids that our body needs and is 100% absorbed during digestion.
You may ask, “Does the ideal protein really exist?” It turns out that yes, at least one that is close to ideal.
Let’s clarify right away: even the best natural protein can lose its excellent natural qualities after undergoing processing, resulting in a powder in colorful packaging.
Take casein, for example. Casein is considered one of the best proteins for gaining muscle mass and losing weight, with numerous health benefits… There’s just one catch: we are talking about casein found in natural dairy products.
The sports nutrition industry produces a separate product – casein protein – which, according to some experts, is one of the worst proteins for use in bodybuilding precisely because of the manufacturing technology, during which the protein is destroyed and various harmful substances (such as sulfuric or hydrochloric acids) are introduced.
Indirect confirmation of the existence of this problem is the negative attitude of athletes towards proteins produced in Belarus and Russia, complaints about indigestion and low effectiveness in gaining muscle mass, which results in a preference for more expensive Western brands (Weider, Optimum Nutrition, Dymatize, etc.).
And here’s the catch: the raw materials are the same in both cases – milk, soy, egg. So, if the problem really exists and is not just a consequence of a biased attitude towards everything domestic, then the reason for the low quality lies precisely in the technology.
Even the best natural protein can turn into an unsuitable product as a result of the technological processing of raw materials to isolate the protein. This likely explains the numerous complaints directed at domestic sports nutrition manufacturers, although the problem is not limited to them alone.
The Best Protein in Terms of Biological Value (BV – biological value)
Biological value indicates how well (effectively) a given type of protein is absorbed by the body: the more protein is absorbed (or, in other words, the less is excreted through urine and feces), the higher its biological value.
The biological value of protein is a measure of the efficiency of its absorption
When this indicator was introduced, the highest biological value of 100 was assigned to egg protein, due to its very high absorption rate among all available natural products.
After scientists learned to separate whey from milk, whey protein took first place among products with the highest biological value: 104-154 depending on the method used for its extraction.
Although the value cannot exceed 100, these figures indicate superiority over egg white, which was initially taken as the reference point.
The biological value of whey protein is higher than that of egg protein
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How Scientists Determine How Well Different Types of Protein Are Absorbed When Assessing Biological Value
To determine biological value, scientists use the nitrogen balance method: the subject is given a specific amount of protein (the nitrogen content is clearly defined by the mass of protein, nitrogen is an essential component of any protein molecule), and the amount of unabsorbed nitrogen excreted in urine is measured.
Biological value is determined by the ratio of protein absorbed by the body to that absorbed by the “toilet.” A value of 100 = complete absorption, which cannot be exceeded by definition of the term.
When the packaging of any protein supplements indicates a biological value greater than 100, it means that the manufacturer is intentionally manipulating the figures for marketing purposes or, out of ignorance, is presenting the results of protein quality assessment by another method as biological value.
For example, the chemical method of assessing protein quality compares the amino acid composition of the tested protein with a reference standard, and therefore the comparison results may exceed 100.
| The best protein by biological value method 1 | |
|---|---|
| Whey protein | 104 |
| Whole egg | 100 |
| Milk | 91 |
| Casein | 77 |
| Soy protein | 74 |
| Beef | 80 |
| Wheat gluten (main plant protein of wheat) | 64 |
| Fish | 76 |
The data from this table should be understood as follows: the higher the biological value, the better the protein for muscle mass gain. They are convenient to guide in choosing natural sources of protein.
Absolute values, due to the shortcomings of the method mentioned below, have no practical meaning.
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From the table, it is clear that, firstly, the best proteins are whey protein and whole egg protein.
The best protein by biological value method is whey and whole egg protein, followed by egg white protein.
Secondly, plant proteins generally have lower biological value, are absorbed worse, and also have an incomplete amino acid profile.
This is the reason for their low popularity among bodybuilders. Although it should be noted that manufacturers very often enrich plant proteins with the missing amino acids… but this does not solve the absorption problem.
Are there advantages of plant proteins over animal ones?
Plant-based natural products undoubtedly have significantly lower fat content. But that is not the main point.
According to recent scientific data, more and more medical experts and scientists are naming animal protein as one of the main causes of cancer…
Plant proteins have a lower biological value compared to animal proteins, are generally absorbed worse, and typically have an incomplete amino acid profile. However, animal proteins are recognized by modern scientists as one of the main causes of cancer.
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Why biological value is not the best method for assessing protein quality
Biological value is not a universal, absolutely accurate indicator due to certain conditions that accompany the process of measuring nitrogen balance:
- Measurements are taken in a fasting state
This affects the degree of protein absorption (and, accordingly, nitrogen), which differs for the fed state typical for bodybuilders. In a fasting state, protein is absorbed much more efficiently.
- The metabolism of athletes differs from that of ordinary people
The degree of protein absorption in ordinary people, on whom measurements are conducted in this method, significantly differs from the degree of absorption in athletes.
The latter require more of certain amino acids (tyrosine, methionine, and lysine) for hormone synthesis and energy production, which means that protein with a predominance of these amino acids will be considered of higher quality by this method.
It is clear that the protein that is the best for some may not be so for others.
- Measurements use “raw” protein and small portions
Regular protein food undergoes a cooking process before consumption, which significantly alters its biological value.
Additionally, very small portions of protein are used in measurements: 0.1-0.2 g per kilogram of body weight, while in bodybuilding, it is recommended to consume 1.4-2.2 g).
At such amounts, even the lowest quality protein will be almost completely absorbed, resulting in a high biological value.
In real conditions, when protein is consumed in normal or increased amounts, the figure will be completely different, which must be taken into account when developing a nutrition program.
All this explains why the nitrogen balance measurement method is not the best for assessing protein quality, especially for bodybuilders.
The method of measuring protein quality biological value has several significant drawbacks: measurements are conducted in a fasting state on ordinary people with very small portions of protein – in bodybuilding, everything is the opposite.
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What Contributes to/Prevents Protein Absorption?
| Factors that Promote Protein Absorption | Factors that Hinder Protein Absorption |
|---|---|
| small portions | large amounts of protein at once |
| high calorie content of food | low calorie content of food |
| combining different types of food | consuming one type of protein food |
| hunger and undernourishment | denaturation of protein (destruction, occurs at high temperatures) |
| degree of culinary processing (the rawer, the better) | culinary processing |
| whether amino acid supplements are additionally consumed | excessive fiber intake |
| probiotics and enzymes (substances that promote better absorption) | deficiency of vitamins and minerals |
| emotional stress | |
| digestive disorders (indigestion) |
Benefits of High Biological Value Protein Foods
Because proteins with high biological value are better absorbed, it is advisable to consume them immediately after a workout or upon waking, when the body is craving nutrients after a night of sleep.
Protein-based foods with high biological value are more preferable for those who want to lose weight or “cut down” by limiting calorie intake: in this case, a smaller amount of protein food (with lower calories) can meet the protein requirement.
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Disadvantages of High Biological Value Foods and Fast Digestion Rate
A high absorption rate is also a disadvantage, as the portion of absorbed protein (or rather the amino acids it breaks down into) quickly enters the bloodstream, and not all of it can be absorbed immediately.
That is why, it is not recommended to consume a large amount of quickly digestible whey protein.
To avoid this, proteins with high biological value should be consumed frequently (every 40-60 minutes) and in small portions (15-20 g). A large dose of 50 grams will inevitably lead to 25-50% going straight to the toilet or being stored as fat.
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The Best Protein According to the PER Method
The PER method (Protein Efficiency Ration – Protein Efficiency Ratio) determines the quality of protein based on how effectively laboratory animals gain muscle mass due to it.
This method was widely used in the USA to assess protein quality from 1919 until recently.
Today, it has been abandoned for the following reason. The laboratory animals used to study the effects of protein were rats. These animals have a high requirement for the amino acid methionine, which is used to create hair.
This circumstance leads to an overestimation of the quality of animal proteins (which contain methionine) and an underestimation of the quality of at least some plant proteins (which lack the necessary amino acid methionine for rats).
However, this indicator should not be neglected, as bodybuilders, like rats, have an increased need for methionine, which they require for building muscle mass.
| The best protein according to the PER method 1 | |
|---|---|
| Whey protein | 3.2 |
| Whole egg (yolk + white) | 3.9 |
| Casein | 2.5 |
| Soy protein | 2.2 |
| Beef | 2.9 |
Proteins with a Protein Efficiency Ratio value greater than 2.7 are considered high quality. They are the best to use as a protein source in bodybuilding for gaining muscle mass.
The best protein according to the PER method is whey protein, followed by whole egg protein
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The best protein according to the PDCAAS method
The PDCAAS method (Protein Digestibility Corrected Amino Acid Score) was developed in response to some shortcomings of the Biological Value (BV) and Protein Efficiency Ratio (PER) methods.
The essence: the amino acid composition of the protein being studied is compared to a reference based on the human body’s requirement for specific amino acids.
The PDCAAS method is recognized as the most effective at the international level: it provides a protein quality assessment result that is closest to reality.
The method that accounts for the body’s amino acid needs and its ability to absorb them (PDCAAS) is recognized as the most effective at the international level for determining protein quality
If the amino acid composition of a reference protein completely matches the needs of the body, its score is 1.0. The value of all other proteins cannot be higher.
The reference requirement for various amino acids is based on the needs of a child aged 2-5 years. Explanation: such children have a high need for amino acids compared to older children and adults, who are no longer growing.
It is obvious that the protein (amino acid) needs of children and bodybuilders are different. This is one of the drawbacks of the method.
This method also does not take into account that the degree of protein absorption is influenced by factors such as:
- caloric content of food
- cooking method
- pH level
- presence of natural enzymes that slow down digestion
- storage time of the product
- temperature and speed of cooking
- genetic predisposition
- individual needs
- complete nutritional composition of the product
| The best protein according to the PDCAAS method 1 | |
|---|---|
| Milk | 1.0 |
| Eggs | 1.0 |
| Whey protein | 1.0 |
| Milk protein | 1.0 |
| Casein | 1.0 |
| Soy protein | 1.0 |
| Beef | 0.92 |
| Soy | 0.91 |
| Pea protein | 0.893 |
| Peanuts | 0.52 |
| Rice | 0.50 |
| Wheat gluten | 0.25 |
An interesting result of this method is the emergence of soy protein among the leaders, alongside milk proteins, highlighting its effectiveness in building muscle mass.
However, numerous scientific facts indicate the exceptional harm of both soy and soy protein isolate, largely due to the phytoestrogens (isoflavones) contained in them.
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The best proteins according to the PDCAAS method, which is recognized today as one of the most accurate in the world: whey protein, milk protein, casein, and soy protein
Conclusion
There are several methods for assessing the quality of proteins or determining the best one among them.
All of them have certain drawbacks; however, the most accurate method recognized today is the PDCAAS method – a method for evaluating protein digestibility considering the individual needs of the body for specific amino acids.
According to this method, the best proteins in bodybuilding for gaining muscle mass are whey, milk, casein, and soy protein.
It should not be forgotten, however, that we are talking about natural proteins.
Depending on the manufacturing technology, the quality of even the best proteins can significantly deteriorate.
