When most people hear the term "protein," they immediately think of a particular brand of supplement.  First and foremost, I'd like to emphasize that supplements are not the focus of this article.  Instead, we'll look at different types of proteins and how they're processed by the body.  It's worth noting, however, that the protein you get from supplements and the protein you can find in food is almost the same.  The only exception is that certain powdered proteins are well-isolated and absorb more quickly than others.  That simply means that whey powders aren't particularly potent or effective.  Supplements were designed to complement and improve your diet plan.  They're also handy and can be used in a pinch, such as after a workout or even for breakfast if you're running low on calories.
 
Let’s Talk Protein 
As you probably already know, your body is technically a big, protein-based biological machine.  Aside from water, protein is the most common element we see in the body and more importantly, it regulates a variety of vital processes.  In a sense, protein is the building block of most of your tissues, enzymes, and hormones.  However, not all protein was made equal, meaning that the protein coming from different food sources, will be metabolized by the body in a slightly different way.  That is to say, there are high-quality sources of protein, but also, low-quality ones.

The Biological Value (BV) Of Proteins 
Proteins' biological value is used to determine how well they are digested, absorbed, and preserved by the body after consumption.  To put it simply, the biological value can be used to demonstrate the efficiency of the consumed protein.  Now, there are two primary measures that help us understand more about the biological value of proteins.  Firstly, we have the amino acid profile of each protein-containing food.  For those of you who do not know this, proteins are made from amino acids.  There are 20 amino acids, 9 of which are essential, meaning that the body needs them but can’t produce them on its own.  That is to say that the more complete a certain food’s amino acid profile is, the higher its biological value.  The second thing used to measure the biological value of proteins is protein retention, or in other words, how long the protein stays in the body.

The BV Standard
Now, in nutritional science, the biological value of proteins goes on a scale from 0 to 100.  Whole eggs (both yolk & egg white) are the standard for the biological value of proteins, measuring at 95-100 BV.  If we take the yolk out of the egg, the biological value drops with 5-10 points, down to 90-95.  With whole eggs being the golden BV standard, other foods are compared to them, in order to determine the bioavailability, as opposed to optimal quality protein (whole eggs).  Side note: Whey/isolate protein supplements have a BV of 100+.  Now, this theoretical information is important, but it brings us to the next logical question.
 
What Are The Best Protein Sources?
Below, we have listed the biological value of the most common protein sources we can find on the market nowadays, including both food and supplements:

1. Whey isolate protein blends - 100-150 BV
2. Whole eggs - BV 100
3. Cow milk - BV 91
4. Egg white - BV 88
5. Fish - BV 83
6. Beef - BV 80
7. Chicken - BV 79
8. Casein - BV 77
9. Rice - BV 74
10. Soy - BV 59
11. Beans & legumes - BV 49
12. Peanuts - BV 43

 
Now, what this 12-point table means for you, is that your primary sources of protein should be the ones on the top of the list, which have higher biological value.  Nevertheless, you can combine those with other, lesser bioavailable sources of protein, such as plant protein.  Ultimately, your best bet is to put a couple of food sources at the core of your protein intake, while also diversifying with a variety of other food sources.  The biological value of proteins (BV) tells us more about the amino acid content of each food, as well as how long its protein is retained in the body and how efficiently it is used.  Animal sources of protein appear to be superior, due to the better amino acid profile, as well as overall bioavailability.  This is why, if you are not vegetarian or vegan, foods like beef, eggs, fish, and chicken, should make up the majority of your daily protein intake.
 
If you have any questions, feel free to drop them in the comments below!

 
Out of all 3 macronutrients (protein, fats, and carbs), carbohydrates are perhaps the most frequently misunderstood nutrient in food.  It has been given a bad name, but is it really as bad as some nutritional trends claim it to be?  In this article, we’re going to tell you the most important considerations about carbs, which will allow you to make them a functional part of your nutritional plan.
 
Hint: Carbs are not demonic

Essential NutrientsAs you probably know, food contains essential nutrients, which the body needs to sustain healthy functioning, but cannot produce on its own.  Those essential nutrients are namely fatty acids, as well as amino acids, which come from dietary fats and dietary protein, respectively.  Amino & fatty acids regulate a number of functions and if consumed in suboptimal amounts, they can be the reason for suboptimal recovery and hormonal functioning.
 
HOWEVER… Out of the 3 macronutrients, only protein and fats are essential, meaning that carbohydrates are not really essential.  In other words, if the body needs glucose but doesn’t get it from food, it can produce its own, in a process called “Gluconeogenesis”.  Though non-essential, however, carbohydrates appear to be important for the goal of maximizing athletic performance.

The Glycogen Energy System 
During intense physical performance, we use 3 main sources of energy to sustain muscular contraction:

1. ATP (Adenosine triphosphate)
2. Creatine
3. Muscle glycogen

In essence, the main energy source is ATP, but since its stores are relatively limited and get depleted in about 5 seconds, the body needs alternative fuel sources, to regenerate that ATP.  As mentioned above, creatine and glycogen are the other two energy sources, which the body uses to regenerate ATP and continue the muscular activity.  Glycogen is basically the stored form of blood glucose, which in turn, is the end product of carbohydrate metabolism.  We store glycogen in two places - The muscles and the liver, with the first one being the storage with bigger capacity.
 
During the prolonged, intense muscular activity, the body quickly uses up ATP and creatine and starts utilizing muscle glycogen.
 
What this means for you, is that if your glycogen levels are low, your athletic performance output will suffer.
 
Modern-day trends like the keto diet suggest that you don’t really need carbs, but facts are facts - Glycogen is the only source of fuel that can be broken down into energy rapidly enough.
 
This is very important when the task at hand is to MAXIMIZE your output while training.
 
In summary, your body doesn’t really consider carbs essential, but they are the body’s preferred energy source and the best energy source for intense training activity.
 
Best Sources Of CarbsNow, of course, not all carbohydrates are the same and some may even be bad for you.
 
Our modern-day nutrition consists of many processed foods that contain refined carbohydrates.
 
Those refined carbohydrates have a really simple structure and the body digests them rapidly.
 
This, in turn, leads to sudden spikes and drops in blood glucose, often referred to as “sugar crashes”.
 
For this exact reason, your best bet is to rely on natural, unprocessed carb sources.
 
Here is a list of our top 10 best carb sources:

1. White rice
2. Brown rice
3. Fruits
4. Starchy vegetables
5. Wholegrain bread
6. Wholegrain pasta
7. Sweet potatoes
8. Regular potatoes
9. Oats
10. Quinoa

 
Now, not all of the above will suit your taste buds, which is why you are best off experimenting and finding out the foods you like and can eat consistently.
 
Once you find those, make them a part of your regular meals and you are well off on your way to optimal physical performance!

Unlike protein and fat, carbohydrates are non-essential for the body, BUT they are the preferred and most efficient, rapid energy source for intense muscular activity.
 
This is why, including a reasonable amount of carbohydrates in your daily nutrition, is important!
 
Ultimately you should rely on whole food, unprocessed carbohydrate sources, such as rice, quinoa, potatoes, fruits, and starchy vegetables.
 
Do you have questions about carbs? Feel free to drop them below!