Of the many types of protein supplements on the market, whey protein is the easiest to digest and absorb by the body. It features the highest biological value, or BV, of any other protein, which means your body uses it more efficiently, compared with other sources of protein. Whey is a fast-absorbing protein, which makes it ideal for a post-workout meal. Talk to your doctor before trying whey protein supplements.
Biological Value
The BV of a protein is a numbered comparison that rates how well the protein is absorbed and utilized once consumed. The BV of whey protein concentrate is as high as 104, and the maximum BV of whey protein isolate is even higher, 157, according to Bodybuilding.com. Egg, soy and casein supplements feature lower BV values. For example, the max BV of egg protein is 100.
Absorption Rate
After you consume a whey protein shake, it begins to navigate your digestive tract, where the protein is converted to amino acids and enters the bloodstream. This process happens relatively fast when compared to other protein supplements. Helen Kollias, Ph.D., an expert in muscle development, says whey protein navigates your entire gastrointestinal tract within about 90 minutes. Casein protein may take more than four hours to digest completely. Kollias states whey protein is absorbed at a rate of about 8 g to 10 g per hour.
Optimum Amount
Based on the findings of Dr. Kollias on whey protein's absorption rate, you can estimate the optimal amount of whey protein to consume at any given time. Assuming the whey is absorbed at a rate of 10 g per hour, and it is fully digested within 1.5 hours, the logical answer is that 15 g of whey is the ideal amount to consume at once. One of the best times to consume a whey protein supplement is immediately following a workout, so 15 g of whey after each workout may provide maximum benefit while minimizing the amount of protein that is wasted due to overconsumption.
Exception
Whey protein may not be easily digested by everyone. Whey is derived from milk, so it contains varying levels of lactose and other properties of milk. If you have any sort of milk allergies, whey protein may cause stomach discomfort or other allergic reactions. In these cases, you may want to try egg or soy protein supplements, as both are high-quality sources of protein, but with slightly lower biological values.
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