This is a question that has baffled nutritionists for decades, yet it is an important one for those seeking to increase the amount of lean muscle mass they are able to add to their physique. The concept behind “protein bioavailability” is that certain forms of protein have more ability to be absorbed into the body than others. To illustrate this, take a moment to think about the various forms of meat available to us today.1
Not all protein sources are created equal, as a matter of fact. Some protein sources are more bioavailable than others – and for those, we should really be wary of, as the soy product tofu, bioavailability in these sources may be very limited. Recent studies show that the bioavailability of protein sources has a much smaller impact on the amount of lean tissue that packs on when you are trying to shed pounds.
Protein absorption rates are a major factor when it comes to building more muscle. Most protein sources are broken down in the stomach before being able to be absorbed by the body, so they must be consumed quickly after being ingested. Because this is not possible, it makes sense that if you want to build a lot of lean muscle mass quickly, you need to increase your protein intake as soon as possible after you eat.2
Does Protein Bioavailability Matter?
Have you ever wondered about the importance of protein bioavailability in helping you gain muscle and lose fat? If you don’t then you are not alone. There are many people out there that are clueless about this and they are left wondering why it is so important. The concept of protein bioavailability is simple to understand.
When you consume a meal containing carbohydrates, your body goes through a complex process where it breaks down the carbs first and then releases the proteins and fat that are leftover. For the most part, the proteins that are leftover can be absorbed by your body very quickly; however, there will often be a period where the body does not make as much of this protein as it should. This is when the excess proteins are used for energy. The problem with this is that the muscles that have not been fed are not going to be as healthy and strong as those that were. These are the proteins that have been broken down and so they have no ability to build new muscles.
When this happens it is important to replenish the protein that has been taken by consuming muscle-building foods such as meats, eggs, and fish. It is very easy to do this and many people have great success by consuming these types of foods after a workout or even before working out. It is even possible to take some whey protein supplements to replace some of the proteins that have been broken down by the body. The best protein to take before working out is whey protein as it has been designed specifically for quick absorption and to aid in muscle building. In addition to doing this, it will also help the body to absorb the fats that have been absorbed.3
However, this is not the end of the story. Just because a person has broken down the proteins doesn’t mean that they will be properly absorbable. This is why it is so important to consume proteins before working out as well as after. After the body has had an adequate amount of time to work its way through the proteins it will need another dose to bring them back to full strength. The best way to ensure that the right amount of proteins has been consumed is to take them orally.4
This is achieved with the use of a protein supplement. These supplements are formulated to be taken orally and will ensure that the body has enough of them for optimal benefits. These supplements can also be made to differ in terms of how fast they break down so that each individual has their own special dose that is required. It is very important to remember that just because a protein supplement is broken down quickly by the body does not mean that it will be readily absorbed into the system. This is why it is important to ensure that one consumes enough protein every day and in the right amounts. For those that regularly take supplements ensuring that the right amount of protein is consumed will help them maintain strong bones as well as strong muscles.
Protein supplements will not be successful unless the correct dosage is taken at the right time. To this end, it is advisable to talk to your doctor before purchasing any protein supplement. They will be able to provide you with the information that you require in order to make an informed decision on what is best for your needs. Remember when choosing a protein supplement to ask the question that protein bioavailability matters.
What is the Most Bioavailable Protein?
What is the most Bioavailable protein is a question asked by many people. The term “bio-available” means that the protein is readily available for consumption after processing. This does not necessarily mean that it has been processed in any way.5
There are a number of factors that determine the most bioavailable protein. The first factor is how it is created. There are three different ways that proteins can be created which all have varying effects on the way they are available to us. These include:
- Entered Form – This is when the protein is introduced inside of an enzyme. Enzymes are protein molecules that usually help convert amino acids (peptide chains) into simpler compound forms. This is the most commonly used protein supplement.6 The only problem with this is that sometimes there is a loss of some amino acids, which leads to an ineffective workout.
- Peptide Derivation – This is the process of Protein extraction from a food-based protein source. This is more efficient in the preservation of amino acids and it also allows protein molecules to be folded and stored longer than entrapped derived proteins.7 The downside to this is that it often involves heavy lifting or requires expensive nutritional supplements. However, if you are serious about building muscle, this is often the best option.
The next question that you must ask yourself is this. Is it really important to know what is the most bioavailable protein? After all, we already know that the purest form of protein that is available to us is our diet. The supplements that are available however will provide us with a vast amount of different types of proteins which will greatly vary in their effectiveness. If you truly want to build muscle then it is important to understand how your body assimilates the protein that you consume.
What is the Most Bioavailable Plant Protein?
With the wide variety of soy products on the market today it can be difficult to know which ones are the best choice. Fortunately, there is a very easy way to figure out what is the most bioavailable plant protein. It just requires a little bit of research and some patience.8
The easiest way to determine what is the most bioavailable protein source is to look at the ingredients in the various products that you’re trying to decide on. If the product contains only whey isolate as an ingredient, then that is going to be your best bet.
Amino acids from plant sources like quinoa, beans, nuts, grains, and seeds all have their own unique properties, but all of them have one thing in common, their amino acid content is much lower than that of beef, chicken, or fish. As a result, it takes longer for your body to digest them. This is why it is important to ensure that you take a whey protein supplement after training to maximize the benefits that these proteins can provide. Many athletes will also find it beneficial to increase the amount of wheat gluten that they consume because of its high digestibility.9 The more wheat gluten that you ingest, the faster your body breaks it down and so the more proteins your body can absorb.
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1 “Protein Bioavailability and Digestibility: What You Should Know.” 25 Apr. 2016, http://beelitenutrition.com/2016/04/protein-bioavailability-what-you-should-know/ Accessed 13 Sep. 2021.
2 “Does the Source of Protein in Your Diet Make A Difference? | Thorne.” 3 Jul. 2018, https://www.thorne.com/take-5-daily/article/does-the-source-of-protein-in-your-diet-make-a-difference Accessed 13 Sep. 2021.
3 “Does the Source of Protein in Your Diet Make A Difference? | Thorne.” 3 Jul. 2018, https://www.thorne.com/take-5-daily/article/does-the-source-of-protein-in-your-diet-make-a-difference Accessed 13 Sep. 2021.
4 “Modeling an Increase in Plant:Animal Protein Ratio in French Adults.” 8 Dec. 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748783/ Accessed 13 Sep. 2021.
5 “Protein Bio-Availability Explained! – Bodybuilding.com.” 6 Nov. 2018, https://www.bodybuilding.com/fun/protein-bio-availability-explained.htm . Accessed 13 Sep. 2021.
6 “Essential Amino Acids: Definition, Benefits and Food Sources.” 12 Jun. 2018, https://www.healthline.com/nutrition/essential-amino-acids Accessed 13 Sep. 2021.
7 “Structure-based derivation of peptide inhibitors to target TGF-β1 ….” https://pubmed.ncbi.nlm.nih.gov/28122173/ Accessed 13 Sep. 2021.
8 “Bioavailability of Plant-Based Proteins – Food Unfolded.” 21 Sep. 2020, https://www.foodunfolded.com/article/bioavailability-of-plant-based-proteins Accessed 13 Sep. 2021.
9 “Protein Digestibility: The Essential Guide | Kate Farms.” 24 Jul. 2020, https://www.katefarms.com/articles/featured-articles/guide-to-protein-digestibility/ Accessed 13 Sep. 2021.