The key to choosing an effective protein supplement for bodybuilding is determining which type of protein absorbs and is delivered to your muscles better than any other protein. The protein that fits the bill is whey protein isolate, or WPI. It is the purest form of whey protein and features the highest biological value, or BV, according to The University of Illinois McKinley Health Center. This means it is absorbed and utilized better by your body compared to any other protein. Before taking WPI, check with your doctor to be sure it's right for you.
Whey Protein Isolates
Whey protein is one of the main proteins found in cow's milk. It makes up about 20 percent of the total milk protein. WPIs are filtered to remove most of the fat and lactose, so it's a good choice even if you're lactose intolerant. It contains more protein by weight compared to whey protein concentrate, WPC, formulas. WPIs contain 90 percent or more protein by weight compared to WPCs, which contain between 29 and 89 percent protein, depending upon the manufacturer, price and quality.
Biological Value
Proteins are ranked on their BV, and higher BV numbers generally signify a better protein. Whey protein isolates feature a maximum BV score of 157, according to Bodybuilding.com. Whey protein concentrates have a max BV of 104, so there's a significant difference between the two. If you're a bodybuilder looking to get an edge, WPI may be the answer. Compare the maximum BV score of WPI with other sources of protein, and you can see a major difference. For example, meat has a BV of 80; milk has a BV of 91; egg protein has a BV of 100.
Absorption Rate
WPI is a fast-absorbing protein. According to Helen Kollias, Ph.D., a muscle development specialist, whey protein is fully absorbed by your body within a period of about 1.5 hours after it is ingested. This makes it an ideal choice when protein is needed fast, such as first thing in the morning and post-workout. Kollias also mentions whey protein is typically absorbed by the body at a rate of 8 to 10 g per hour. So, maximum absorption is achieved by consuming up to a 15-g WPI shake at a time. Bodybuilders may benefit most by consuming three, 15-g WPI shakes per day, such as a morning, lunch and post-workout shake.
Considerations
Although WPI supplements offer the highest absorption rate of any protein supplement, as a bodybuilder you may benefit from a mixture of proteins at specific times of the day. For example, a nighttime casein protein shake -- a slow-absorbing protein derived from milk -- can help keep blood amino acid levels elevated as you sleep. Much of the muscle-building process occurs while you sleep, so it's important to feed your muscles with protein even as you sleep. Discuss your protein intake with your doctor or dietitian to develop an appropriate plan.
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