September 26, 2020

Source – Whole vs. Supplement

We can get it (and thus non-essential AA’s) from whole food sources such as meat, some grain products and dairy. Each source has its advantages. Such as cost, variety of preparation and let’s be honest — taste. But, a large volume of whole sources can leave you feeling constantly full and preparation can be time consuming. Enter supplementation.

The first and perhaps greatest advantage of supplementation is “BV” or biological availability. BV is how easily the body absorbs the nutrient. The easier the absorption, the higher the BV. The BV value is a factor when considering which protein to consume for your specific needs. The second advantage is availability. You have to prepare the whole food source, cook it, eat it and digest it in order to reap the benefits. A major disadvantage is that it may not be readily accessible for consumption. Not the case with supplementation. Let’s knock out a list of the major supplement categories their suggested uses.

Whey

Whey is a by-product in the creation of cheese. This type of protein comprises about twenty percent of the protein in milk. With a high BV rating, whey is the most popular protein source. It is fast digesting and it comes in three general types.

  • Whey Isolates: A higher quality source than whey protein containing between 90-98% protein and a high BV rating.
  • Whey Concentrate: It is a more cost effective type of whey protein that is easier to make. It contains 70-80% protein when compared to the Isolate.
  • Whey Blends: Contains concentrate and isolates, making it more cost effective than the isolates but giving it a higher protein ratio when compared to concentrates.

Usage: Prime time for this type is when the body is craving protein the most and that is following a work out. After a tough work out, muscles are nutrient starved and in need of protein to kick start the muscle growth process. Best choice is to use the isolates. During the day, the whey blends are a good choice because of its slightly slower absorption.

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About The Author

Dorian M Brito, CSCS

Dorian Brito brings over 15 years of fitness and rehabilitation experience to ‘LLERO. Dorian has a physical fitness pedigree that can compete with the best of them, holding a B.S. in Exercise Science from Ithaca College, an M.A. in Motor Learning & Control from Columbia University and currently in pursuit of his MPH from Emory University. Aside from the degrees this Exercise Physiologist has experience working with professional athletes as well as in orthopedic physical therapy clinics. But he hasn’t stopped their, aside from his clients and contributions to ‘LLERO Dorian has authored numerous other articles for outlets such as Men’s Health magazine.

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