Biological Value (BV) of Proteins
Biological Value (BV) of Proteins
The Biological Value (BV) of proteins are used to determine the percentage of the actual protein your body can use. It captures how readily the digested protein can be used in protein synthesis in the cells. The Biological Value can be very important when analyzing your diet because it isn’t just how many grams of protein you eat each day, it is the quality of those proteins.
| Protein | BV Value | Complete Protein? | Slow or Fast Digested | Notes |
| Whey Protein Isolate | 100-159 | Yes | Fast | Great for post workout, but not for feeling “full”. Great for Vegetarians! |
| Whey Concentra te | 104 | Yes | Fast | Great for meal replacement- Great for Vegetarians! |
| Eggs | 100 | Yes | Slow | The perfect natural protein |
| Milk | 91 | Yes | Slow | Great natural protein |
| Fish | 83 | Yes | Slow | One of the best food sources |
| Beef | 80 | Yes | Slow | Great protein, however saturated fats/cholesterol may be issue |
| Chicken | 79 | Yes | Slow | Great economical food source |
| Casein | 77 | Yes | Slow | Slow digesting protein that is great for nighttime use |
| Rice | 75 | Depends | Slow | My favorite vegan option |
| Soy Isolate | 74 | Yes | Slow | Soy mimics estrogen and can raise estrogen levels- Not good. |
| Pea Protein | 65 | No | Slow | I’m not a fan |
| Wheat | 54 | No | Slow | I only like as a whole food, not as a protein powder |
| Bean | 49 | No | Slow | I only like as a whole food, not as a protein powder |
| Peanut | 43 | No | Slow | I only like as a whole food, not as a protein powder |
Sources (Various)
Why is BV important?
Many companies claim to have the highest quality muscle building protein, but analyzing the protein inside the powder can actually tell us if it is quality protein. If you are looking for a meal replacement protein, you want one that keeps you full (that is slow digesting) and that is made primarily of high BV proteins. This needs to be mainly of from whey, casein, egg, milk, etc. It can have some isolates, but you don’t want it to be only an isolate, because isolates are digested fast and will leave you hungry. This is why I suggest Level-1 Protein by 1st Phorm. Level-1 is a true meal replacement protein. It includes 4 grams of Glutamine and 5 grams of BCAAs. You can order Level-1 here with free shipping: https://1stphorm.com/a/products/protein-powder/meal-replacement-proteins/level-1?a_aid=nutritiontrain
“Level-1 is comprised of the Level-1 Matrix which is an ultra bio-available, sustained assimilation protein formula consisting of Cross-Flow Micro-Filtrated Whey Protein Isolate, Low Temperature Micro-Filtrated Whey Protein Concentrate, Low Temperature Processed Milk Protein Concentrate, Pure Egg Whites and Sodium Caseinate. The Level-1 Matrix is specifically formulated to deliver the highest quality, premium proteins in a sustained release which mimics the protein assimilation rates of whole food. Level-1 uses only proteins that have been low-temperature processed to take extra precaution to not denature or damage delicate protein fractions.”
As for Post workout, your body needs easily digestible proteins that can go straight to the muscles to be used for muscle growth and recovery. This is why I suggest Phormula-1. It has an ultra high BV. It has 5 grams of BCAAs. You can order Phormula-1 with free shipping here: https://1stphorm.com/a/products/protein-powder/isolate-protein/phormula-1?a_aid=nutritiontrain
“The key to Phormula-1 is it’s purity: The Phormula-1 Matrix utilizes only the highest quality hydrolyzed and predigested whey protein fractions with Low-Temperature Processed Cross-Flow Micro-Filtrated Whey Protein Isolate for maximum assimilation speed and amino acid retention. It is virtually void of carbohydrates, making it an ideal protein if you are on a low-carb diet or preparing for your next contest or show. Phormula-1 provides an ultra bio-available, rapid assimilation protein source that is ideal for proper post-workout nutrition.”
Summary:
We want to eat a high protein diet, but we also want to make sure that we are getting high quality protein in our diet. Many of us who are vegetarians or vegans have to watch out because many of the protein sources out there are very inferior compared to meat or milk based sources. If you are vegetarian and can handle milk based products, I highly recommend Phormula-1 and Level-1 (it also has eggs), because of its supreme quality over plant based options.
Thank you for reading and share with your friends,
Dustin Holston
Personal Trainer/Sports Nutritionist
