Back to biological value. If we are speaking about foods, eggs are the absolute best (yes, even better than meat, chicken, and fish).
Whey protein, however, has an even higher score. So, technically, it is the most bio-available protein.
Since biological value also tells us the percentage of the protein used for muscle growth and repair, it is no surprise whey protein is the chosen favorite of weight-lifters.
Again, though, many people fail to realize that protein quality is more important than protein quantity.
Remember, except for extreme circumstances, protein is not used for energy; carbohydrates and fat are. Too much protein simply ends up being stored as fat.
So how about nutrition needs after a workout?
Again, many people immediately think, “protein.” While that is certainly one part, they often forget two other just as crucial nutrients: carbohydrates and water.
Countless studies have determined that consuming protein AND carbohydrates no more than 30 to 45 minutes after a strenuous (approximately 1 hour) workout are more efficient at muscle recovery than protein alone.
Think roughly 30 – 50 grams of carbohydrates.
Another tip: carbohydrates ranking higher in the glycemic index (such as watermelons, dates, potatoes, and cereals) are often preferred during this window of time, since they replenish fuel stores more quickly and aid in muscle repair.
In regards to whey protein’s effects on the immune system, there is a good body of research showing a link between whey protein consumption and an increase in glutathione levels (a protein that plays a crucial role in human immune systems).
It is important to note, though, that other foods (spinach, walnuts, cauliflower, avocado, and broccoli, all in their raw forms) also have the same effect.