Top 5 Proteins Ranked by Bioavailability — The Score That Actually Matters

🧬 Which protein does your body ACTUALLY absorb? | Science-Based Fitness

We ranked the top 5 protein sources by Bioavailability — the science of how much protein your body can actually USE.

📊 THE RANKINGS (Biological Value Score):
1️⃣ Whey Protein (1 scoop) — BV: 104 — ~26g absorbed
2️⃣ Egg (6 eggs) — BV: 100 — ~33g absorbed
3️⃣ Chicken (100g) — BV: 79 — ~24g absorbed
4️⃣ Fish (100g) — BV: 76 — ~17g absorbed
5️⃣ Broccoli (100g) — BV: 17 — ~0.5g absorbed

🔬 WHAT IS BIOAVAILABILITY?
Bioavailability = the percentage of a nutrient your body can actually absorb and use after eating it. For protein, this is measured using the Biological Value (BV) score.

✅ KEY SCIENCE FACTS:
• Egg protein = the REFERENCE protein (gold standard)
• Cooked egg = 91% absorption vs raw egg = 51%
• Whey scores above 100 because it's processed for maximum absorption
• Fish Omega-3 fatty acids IMPROVE protein synthesis (hidden advantage)
• Plant proteins like broccoli have low BV — vegetarians must COMBINE sources

💡 PRACTICAL GUIDE:
• General fitness: eat eggs daily for best whole-food protein efficiency
• Post-workout: whey protein for fast absorption (30-60 min to muscles)
• Athletes: combine egg + whey for maximum muscle protein synthesis
• Vegetarians: lentils + rice or tofu + quinoa = complete amino acid profile

📌 TIMESTAMPS:
0:00 — The protein waste problem
0:35 — What is Bioavailability? (BV explained simply)
1:20 — #1 Whey Protein (1 scoop) — BV 104
1:55 — #2 Egg (6 eggs) — BV 100 — The Reference Protein
2:28 — #3 Chicken + #4 Fish — BV 79 & 76
3:05 — #5 Broccoli — The Shocking Truth
3:40 — All 5 compared side by side
4:10 — Practical guide + which to choose

🔬 SOURCES:
• Hoffman JR & Falvo MJ (2004). Protein — Which is Best? Journal of Sports Science & Medicine
• FAO/WHO (1989). Protein quality evaluation report
• Harvard T.H. Chan School of Public Health — Protein resource page

📺 WATCH NEXT: How Many Eggs Can You Eat Per Day? → https://youtu.be/6oKhCaW15_s

💬 COMMENT: Which of these 5 proteins do YOU eat the most?
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