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    Protein Bio-Availability Explained!

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    Protein Bio-Availability Explained!

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    Protein Bio-Availability Explained!

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    Faisal Sebunya
    Protein BIO

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    Protein, Pre and Post-Workout No Code Needed

    Nutrition

    Protein Bio-Availability
    Explained!
    Joey Vaillancourt
    November 06, 2018 • 3 min
    read

    Bio-availability is the percentage of protein


    that is absorbed from certain sources. You
    need to know that our bodies and digestive
    systems absorb some proteins better than
    others and also certain sources will provide
    a higher amino acid profile.

    Everyone knows about protein or at least you should if you are


    serious about getting results to gain muscle or even to lose
    fat. Nutrition plays a vital role in both goals and proteins are
    the building blocks and should be included in everyone's meal
    plan on a daily basis. No exception.

    If there was one nutrient you should focus on getting, it is


    protein. Proteins are used to build and repair muscle tissue.
    When we workout and breakdown our muscles, protein is
    generally the foundation for repair.

    Carbs and fat act as an energy source for our bodies when we
    train, kind of like the gasoline you put in your car. Carbs also
    act as a carrier to provide glycogen to your muscle cells as
    well.

    That is just to give you a little background on each of these


    macro-nutrients, but now it's time to talk about protein more in
    depth and the different influential factors when choosing your
    sources.

    Proteins Are Used In The Body To


    Build And Repair Muscle Tissue.

    Choosing Protein Sources

    Many people, including myself when I first started, are


    under the impression that a protein is a protein, period.
    Some people think they are getting enough protein from
    foods such as nuts, oats, rice and potatoes.

    However, even though there are protein's in these foods I


    mentioned above, they should not be considered a
    primary protein source. Let me explain.

    For one, you would need to eat a massive intake of those


    food sources to obtain your daily protein requirements
    and even if you could, you would over-consume in total
    calories which will inevitably lead to fat gain.

    Second, proteins are made up of essential aminos and


    non-essential amino acids but most of the protein that
    can be found within those foods I listed above are not
    'complete' protein and are lacking one or more essential
    amino acids that your body requires. Essential amino
    acids are proteins that cannot be manufactured by our
    bodies and therefore creates a requirement for them in
    our diet, while non-essential amino acids can be
    manufactured by our bodies.

    Our bodies require these essential amino acids to repair


    fully and have optimal potential for muscle gain. Failing to
    give our bodies the proper protein sources can lead to
    lack of results for our efforts in the gym. Another big
    factor to consider about protein sources is their bio-
    availability. I can hear some people now...bio availa-
    what?!?

    Bio-availability: this represents the percentage or scale


    rating of just how much our bodies can make use of
    certain protein sources. You need to know that our
    bodies and digestive systems absorb some protein's
    better than others and also certain sources will provide a
    higher amino acid profile.

    These are the protein source's we should be including in


    our diets. Here is a quick chart to give you an idea of the
    bio-availability index rating of some protein sources:

    Protein Source Bio-Availability Index


    Whey Protein Isolate Blends 100-159
    Whey Concentrate 104
    Whole Egg 100
    Cow's Milk 91
    Egg White 88
    Fish 83
    Beef 80
    Chicken 79
    Casein 77
    Rice 74
    Soy 59
    Wheat 54
    Beans 49
    Peanuts 43

    Conclusion

    Basically, as a rule of thumb, I don't even count the proteins


    from foods that I consider primarily part of another
    macronutrient such as my carbs and fats. I only count proteins
    found from sources that are highly bio-available to our bodies.

    Focusing on getting your proteins from the sources listed high


    in the table will really go a long way when it comes to gaining
    muscle and fat loss.

    If you have any question about this article, let me know and I
    would be happy to help.

    ABOUT THE AUTHOR

    Joey Vaillancourt
    I am a former skinny/out of shape guy who
    turned his life around by doing the same
    thing you are doing today - searching for
    answers to a better body.

    View All Articles By This Author

    1 COMMENT

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    Comments

    Karthik568 (Karthik)
    I have decided to increase my weight on vegan diet,
    figured out how many calories and macros I need.
    When researching I came across this term
    bioavailability in protein,plant based protein having
    low bioavailability does it mean that if I want to have a
    30g of a plant protein which has bioavailability of 70
    will I only get 70%of 30g?? How can I use all protein
    on the particular plant protein?

    October 8th, 2019 • Report • Reply

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