So, who is ready to see the most valuable proteins?Soy comes first.Soy is a very valuable thing, it’s bad that ninety percent of it is genetically modified, but it contains very valuable protein and it is digested normally, and valuable protein - all the essential amino acids (including leucine, isoleucine).Lentils come in second place, so eat for your health.In third place is meat (pork), but there are people who do not eat pork - Muslims, for example, no question, you don’t have to eat it, you can replace it with something else, for example, well, let’s do the following - white beans, mung beans and pink salmon are in 4th place in terms of the content of essential amino acids.White beans, we love them now, mung beans, which you didn’t know, and pink salmon.Then beef meat, but okay, not pork, let it be beef, chicken meat.This doesn't mean that's all.All other products can also contain all the essential amino acids, but in less quantity.
This is the top ten: soybeans, lentils, pork, white beans, mung bean, pink salmon, beef, chicken.There is something to profit from, something to feed yourself, to build protein, so that there are no unfinished projects.But it must also be said, in fairness, that not every protein is well absorbed.When you eat eggs, you can be sure that 88% of the protein will be absorbed.When you eat milk 80%, cottage cheese - 70%, cheese - 70%, pork - almost 70%, poultry - 70%.The bioavailability of protein is very cool - you eat it, you get it.Fish - 80%, which is why they say “dietary”, but it is well absorbed.Oats - 26%, well, oats are generally a feed item, well, it’s like before they only fed horses, but now they feed people, it’s strange.OK.Rice – 40%, buckwheat – 40%, beans – 40%, peanuts – 34%, corn almost 30%.
Conclusion: animal products are digested slightly better than plant products.But that's not a problem.That is, if you are a 100% vegetarian, you just know it and pay a little extra.
Now attention!The researchers took the subjects' blood and determined how many amino acids were there, and then gave them whey protein.Whey protein is whey.And they began to take blood, after a certain period of time, and began to determine when the amino acids would go into the blood.Yes, they instantly bleed.This is whey protein.In terms of bioavailability number one, no matter who tells you about milk and whey, whey protein is the most easily accessible.
Next, egg whites are also good, but a little less, so whoever is sick, who, for example, has lost muscle mass, who has recovered from a serious condition, who has recently given birth - we try to bring eggs in any form in order to somehow feed the person.But casein, against which everyone is really on edge, they say: “That it seals the intestinal villi like wood glue, that it is not absorbed at all, and so on.”But where is it not absorbed, yes, it is worse than whey protein, but you ate casein (a complex protein formed during the curdling of milk) and the amino acids go into the bloodstream and are slowly consumed by the tissues.
Look, when you know that there are such graphs and research methods, no one will tell you that milk protein is not digestible.It’s easy to understand, just take it, find it and show it to the person.Here is the concentration of amino acids in the blood - I drank milk, pure casein was studied here, and it began to enter the blood in the form of amino acids.