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First of all, what does bioavailability actually mean? Bioavailability is the degree to which a nutrient is utilizable by our body. In essence, the higher the bioavailability, the more efficiently it is used in the body and the more beneficial it is.
We can get protein from a variety of sources: whey protein, poultry, yoghurt, red meat, nuts, beans, fish and eggs to name a few. Below we will look at the bioavailability of some of these sources. This does not mean that you should always choose the most bioavailable source. It is extremely beneficial to consume a mixed diet by combining food sources to achieve a varied intake of amino acids. This is especially important for vegetarians who consume only plant sources, as these are protein deficient sources that are deficient in at least one essential amino acid.
1. Whey protein
Whey is the most bioavailable source of protein, at 100%. Whey protein isolate is at the top of the tree as it is the purest form of whey. Absorption is extremely fast, making it a really popular post-workout option. During a workout, your muscles undergo intense tension and stress causing micro-tears in the tissues, so taking protein and activating protein synthesis as soon as possible can help speed up recovery times.
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2. Milk
Next in the list, we find the common milk we buy from grocery stores and super markets. In this case, the bioavailability is also excellent and reaches 93%.
3. Eggs
If you are lactose intolerant and avoid dairy, eggs are an excellent alternative. The protein bioavailability of eggs is 91%.
4. Fish
With the exception of cod, most fish sources are quite fatty; for example, salmon, trout and mackerel. These protein sources also offer some other excellent health benefits. Fatty fish are often higher in unsaturated fats and rich in omegas, which are extremely beneficial for cardiovascular health. The protein bioavailability of these fish ranges from 80% to 90%.
5. Red meat
Although red meat is slightly lower in terms of bioavailability, it is rich in other areas. For example, red meats are rich in iron, zinc and vitamin B12. The protein bioavailability of red meat is 80%, but it is recommended to avoid it more than twice a week because research has linked it to a high chance of cardiovascular disease.
6. Chicken
Chicken is next on the list on the protein bioavailability scale. Chicken is a really popular source of lean and healthy meat and can be used in a wide variety of dishes. Chicken provides a high amount of protein and no carbohydrates. The bioavailability of chicken protein is as high as 79%.
7. Soy
Soy is a popular plant option for those who do not eat meat and dairy. It is the only plant product that contains all the amino acids found in animal products on its own, without the need for combinations with other plant products to get all the amino acids we need. They are generally rich in protein and their bioavailability is 74%. You can consume soy mince or soy kebabs, products that are available in all super markets.
