Ok, best post workout protein for women? Uhm I’m thinking 😛
Do you know protein types? And do you know what means biological value?
Well, it’s time to start!
No matter how long you’ve been training hard in your gym, weeks or years, you’ve probably heard that progress is 80 percent nutrition, and that, you are what you eat. Well, as true as both those famous sayings may be, they don’t tell the whole truth -especially when it comes to protein. As the building block of muscle, protein is the most important nutrient when it comes to building beautiful muscles. That’s a given. But what’s not a given is which protein source is best when it comes to building muscle (toned muscles), while still reducing fat. There’s a million of theories and a ton of misinformation in the field of diet and nutrition, especially when it comes to the topic of protein.
The sole purpose of the following comparative review is to eliminate the confusion surrounding protein. You’ll find out what the best source of protein for muscle growth is, and why. Truth be told, some proteins are far superior to other for building toned muscle while losing fat. As for others, well let‘s just say they leave something, to be desired! The sooner you understand the differences between various protein sources, the sooner the gains can start happening for you. So read on!
To answer the age-old question of which protein is best post-workout protein for women, I‘ll examine the main protein sources that line the shelves of grocery and health-food stores everywhere.
But first, what’s biological value (BV)?
It’s a rating system used to compare protein sources and show how well they’re retained within the body. A high BV is indicative of a good quality source of protein for muscle building purposes.
Comparative table of the best post workout protein for women
|Soy||High concentrations of BCAAs||74||One-star|
|Tuna||Cheap and good||83||Two-stars|
|Egg Whites||Excellent quality||100||Four-stars|
|Whey||Abundant branched-chain and essential amino acids||106-159||Five-stars|
Ok, now we go to analyze the best post workout protein for women
These sources will be rated using the five-star rating system
Although not very popular and it’s not the best post workout protein for women, soy protein still deserves a rating for its potential to build toned muscle. On the positive side, soy protein isolates are 90 percent protein and contain high concentrations of the branched-chain amino acids (BCAAS), glutamine and arginine. On the downside, these isolates contain limited concentrations of another essential amino acid -methionine. So, contrary to popular belief, soy is functionally incomplete as a protein source and has a low Biological Value (BV) of only 74.
In terms of building muscle and burning fat, soy protein is one of the worst protein supplements available. What’s worse, soy protein also contains isoflavones and phytoestrogens, the latter of which are plant chemicals that have similar biological effects to estrogen. As any bodybuilder knows, an increase in estrogen levels is not a good thing! Some of the potential negative side effects of soy include water retention and increased fat deposits!
Another problem with soy is that it contains anti-nutrients that can block digestion and absorption of many important nutrients.
If you’re a woman looking to build toned muscles and lose fat, leave soy protein on the shelf where it belongs.
Soy protein receives the lowest rating of one star!
As far as grams of protein per dollar goes, tuna is definitely easy on the wallet. You can fill your gym bag with cans without invest a lot of money, and, depending on the size, you can get up to 30 grams of protein per can.
In terms biological value (BV), tuna has a fair score of 83. The downside is the bland taste and less than inspiring odor. In order to make tuna bearable, people combine it with bread, pasta, or a heavy dose of mayo. As a result, the extra carbs can lead to fat accumulation, negating tuna’s high protein, low-fat perks. Go that route and you may never get in shape! Besides, there are far superior protein sources that are more convenient, tastier and superior for muscle growth than tuna.
Tuna scores a disappointing two stars.
Beef runs fairly close to tuna in terms of food value, scoring a BV of 80. It also has a good overall amino acid profile and tastes a heck of a lot better than tuna. However, there are drawbacks to relying on beef as your major source of post workout protein. First of all, unlike tuna, beef has to be cooked, which cuts into your valuable training, leisure, and recovery time. Secondly, beef can be very expensive.
What’s worse, meat protein also takes a long time to digest. Post workout, you need to get protein into your muscles as quickly as possible so that the recovery process and subsequent muscle gains are quickly brought into full swing. Still, beef is a respectable protein source, but again, there are better alternatives as you’ll see. Nevertheless, while you can do much better, you can also do much worse.
Beef scores three stars.
While egg whites are a popular protein source. They really aren’t as good as they’re cracked up to be – no pun intended. The problem is, eggs contain very little protein once the yolks are removed between three to three-and-a-half grams. Given their high fat and cholesterol counts compared to the whites, consuming the whole egg (yolk included) isn’t a viable option either. Egg whites boast a very respectable BV of 100. But you’d have to eat a ton of them to get a decent serving of protein. Preparing egg whites also take time as they are heavy in bacteria and need to be cooked which in itself makes them inconvenient. They also have an empty taste that can leave you feeling like you haven’t eaten yet.
There are certainly more flavorful, more convenient and superior protein sources out there.
Egg whites get a decent four-star rating for promoting toned muscles.
When processed correctly, whey protein has the highest BV of 106-159 for any dietary protein source. That means on a gram for gram basis, the body retains whey protein better than any other protein source. Nothing else comes close. Whey is one of the main by-products of the dairy industry. Initially considered a waste product. Whey is now a functional food with remarkable applications for fitness people, bodybuilders, and other athletes.
Whey protein is essentially lactose-free, low in calories, rates low on the glycemic index, contains almost no carbs and is predigested for better absorption. Moreover, whey protein boasts an extremely high concentration of essential amino acids and the highest concentration of branched-chain amino acids of any single protein source.
Benefits of whey protein
Whey also has many additional health benefits. Including support for the immune system, and the ability to significantly raise glutathione levels in the body. Glutathione is perhaps the most important water-soluble antioxidant found in the body. Which serves to help protect cells and detoxify a variety of harmful compounds, including peroxides and heavy metals.
Based on its high BV, abundant branched-chain and essential amino acids, immune system support, general health-protective effects and superior muscle building ability, you would be hard pressed to beat whey for quality protein supplementation. But with that said, this protein has been around since 1992 and the fact is that most people are no strangers to whey. In fact, it’s safe to say that the majority of fitness people and bodybuilders have at one point or another supplemented with whey protein.
Whey protein gets a solid five-star rating.
Now you’re ready to choose what’s the best post workout protein for women. I love whey protein shakes. However, you have to choose your post-workout protein thinking in what’s your best option!