The BV (biological value) is one method for determining a protein’s “usability.” A protein has a high BV if relatively little nitrogen emerges in the toilet after consuming it. The protein has a lower BV if a significant amount is found in the bathroom. By measuring how much nitrogen shows up in the urine and feces after being eaten, biological value testing can determine how much nitrogen the body keeps and uses.
Greater BVs usually mean more essential amino acids in the food. Essential amino acids are those the body can’t make or change independently and must get from food.
A powder may contain 60% protein, and the biological value indicates how much of that 60% is usable by the body. But “biological value” doesn’t mean how much protein is in the powder; it only indicates its value. The protein composition of various powders varies. Hemp protein, for example, is frequently around 50% protein; however, this varies depending on the manufacturer. A brief look at the nutrition information should help.
Additionally, the FDA and the World Health Organization use the protein digestibility-corrected amino acid score (PDCAAS) to assess the value of protein. It is a modern model based on how people, especially children, digest and absorb amino acids. To figure out the PDCAAS, they look at the nitrogen in the feces and track how many essential amino acids are in each protein powder. The BV is in most advertising materials, but the PDCAAS is more accurate. The PDCAAS of whey protein isolate (isolate and concentrate) is optimal at 1.
The Digestible Indispensable Amino Acid Score (DIAAS) allows for a new way to measure the quality of proteins; this is similar to PDCAAS because nitrogen is measured in the ileum after it leaves the small intestine. Only what the body has absorbed is reflected by measuring it in the ileum. Still, before it goes into the large intestine, this is more accurate than measuring protein in the feces, which may be lower because gut bacteria break down protein.
No matter what method is used to measure the quality of a protein—BV, PDCAAS, or DIAAS—animal proteins, like whey, do better than plant proteins. Generally, animal-based protein powders are more likely to be of higher quality than plant-based powders. After that, let’s go into the specific powders evaluated by overall quality and usability.
Top Protein Powder Types
Whey Protein Isolate
Everything else is measured against the gold standard. Whey triumphs over everything. It has a lot of critical amino acids. It suits your immune system, muscle growth, performance, mental health, and overall health.
Protein Powder from Egg Whites
Another highly bioavailable protein option is egg white protein powder. It is so bioavailable that it is the BV against which all others are measured (this is why they can have a BV greater than 100). Every amino acid is represented. If you’re worried about oxidized cholesterol, avoid whole egg protein powder. You can find a minimally processed whole egg powder with very little oxidation. Still, you’ll most likely end up spending a fortune. Just consume whole eggs or use egg white powder instead.
Protein Casein Powder
Casein protein powder, derived from the other milk protein fraction, does not absorb as quickly as whey. It is a complete protein with all amino acids (including enough glutamine, which carries nitrogen to tissue), like whey. Still, it may be problematic for people who are sensitive to casein. Individuals who are allergic to dairy should generally avoid it. Bodybuilders love casein because of its slow absorption rate and prefer to take it before bedtime. In one industry-funded study, casein was found inferior to whey protein for body composition and muscular strength results, so I would wait to switch to casein. Because casein and whey are naturally combined, there may be some benefit to ingesting both. Milk, including casein and whey, is a popular post-workout recovery drink.
Protein from Soy
Soy protein is one of the complete plant proteins. It can undoubtedly fill nutritional gaps for people who don’t consume animal products, but it has some drawbacks. For instance, men who take soy protein supplements have less testosterone.
Protein from Potatoes
My favorite plant protein is potato protein. The protein powder is costly but generally available. Still, potatoes have almost as much protein as soy, but they don’t hurt testosterone as soy does. If this gets more widespread, I recommend it to any vegan dieter.
In resistance-trained people wanting to improve strength and size, 30 grams of potato protein compares favorably to 30 grams of milk protein. Yet, 20 grams of milk protein is more efficient than 20 grams of potato protein. The lower the protein value, the more complete protein you must consume to achieve the same impact.
Protein from Peas
In general, I prefer vegetarian protein powders. They do not work as effectively as animal-based ones, in my experience. We are not designed to obtain all of our protein from vegetables. You’ll need to consume a lot more pea protein powder to get enough, which can get expensive. Pea protein powder has a lower protein-to-weight ratio than animal-based protein powders. Pea protein powder is even less primal than other protein powders. If egg and milk protein powders are out of the question, try pea protein.
Pea protein has a moderate effect on post-workout muscle damage compared to whey protein. And that was after taking pea protein three times a day. So it’s better than nothing, but not quite as excellent as whey.
Protein from Wheat
You can substitute pure wheat gluten if you are allergic to whey protein, egg protein, or casein. Gluten makes the body make zonulin, which controls how permeable the gut is and makes everyone who eats gluten have a leaky gut.
Protein from Rice
Rice protein powder is made by extracting protein from brown rice grains. You won’t absorb or digest rice protein as quickly as you would animal protein, but that’s fine. Rice is among the least irritating grains, so a few rice-based amino acids will suffice.
A study found that rice protein supplementation benefits muscle strength and growth similarly to whey protein supplementation. Still, it required a heroic dose: over 50 grams. The same effect on muscle protein synthesis may be obtained with 20 grams of whey isolate or 30 grams of potato protein.
Protein from Hemp
For vegans or nutrition adventurers, hemp is another choice. Although pricey, hemp powder tastes delicious and frequently includes nutrients such as magnesium. Hemp, like other vegetarian protein powders, has a lower protein concentration than animal protein powders or even other vegetarian powders. It often contains more fiber and fat than other powders. However, fiber-free varieties are available.
Unfortunately, no hemp protein or muscle protein synthesis research has been published. The closest I could find was one in which hemp protein reduced blood glucose levels compared to an equivalent carbohydrate intake, which should be no surprise.
Selecting the Best Protein Powder for You
While deciding which protein powder is best for you, consider these three factors:
Protein content: Select protein powders that score well on all three measurements—BV, DIAAS, and PDCAAS.
Protein percentage by weight: Choose protein powders with a high protein percentage. You want to consume less than half a cup of powder for 20 grams of protein. The whey is considerably more concentrated in the stuff we genuinely care about—protein.
Protein economics and efficiency: To achieve the same effect as 20 grams of whey isolate, you must consume 30-50 grams of plant protein in a single sitting. That will quickly become costly.
Is Protein Powder Necessary?
The most effective protein powder is whey protein powder. Protein powder can help athletes recover from training. If you’re lactose intolerant, it doesn’t have to be dairy-based. Dabbling in or even diving into different protein powders is fine. Casein and egg whites may give you even more benefits if you add them to your whey program.
Yet, this does not necessitate the use of protein powder.
Take your time assessing your diet. You might discover that you don’t require powder supplements. I certainly don’t need any, but that doesn’t mean I don’t enjoy a big whey shake after a tough training session on occasion for the anabolic advantages as well as the convenience and taste. Suppose you need more protein or more time to cook every meal; consider protein powder. Eat a steak instead.