Alpha Progression
Biological value
Biological value describes a protein source's quality and ability to provide essential amino acids for muscle development and repair. Understanding biological value will help you make informed decisions about your protein consumption if you're interested in strength training and muscle development.
Amino acids, which are the components of muscle tissue, make up proteins. Your body converts protein into these amino acids when you eat it and uses the resulting amino acids to repair and regenerate muscle fibers. However, not all protein sources have the same amino acid composition or efficiency.
A protein's biological value measures the body's ability to use a protein source for muscle protein synthesis. It is expressed as a percentage, with higher values indicating better utilization. Plant-based protein sources like grains, legumes, and vegetables have lower biological values than animal-based protein sources like eggs, meat, poultry, and dairy products. However, if you combine plant-based protein sources wisely, you can also reach a high biological value in the combined meal.
Animal proteins typically contain all the essential amino acids in the proper ratios. The amino acids known as essential amino acids must be acquired through your diet, as your body cannot synthesize them on its own. Conversely, plant-based proteins are frequently deficient in one or more essential amino acids, reducing their effectiveness for muscle protein synthesis.
Focus on protein sources with high biological values to maximize muscle growth and recovery. These sources give your body all the essential amino acids it requires and are more accessible to absorb and use. You can ensure you're getting a full range of amino acids for the best muscle growth by including a variety of high-biological value proteins in your diet.
You may choose more wisely regarding protein sources for muscle building now that you know how important biological value is. To ensure you're receiving high-quality proteins in your diet, consider eating lean meats, fish, eggs, and dairy products.
You can find advice on strength training and muscle development in our strength training app Alpha Progression, which provides a variety of routines and exercises aimed at assisting you in reaching your fitness goals.
