Those looking to build muscle need a certain amount of protein each day as part of their macro nutrient ratio. To this end, whey and casein protein powders are often used to help promote protein synthesis; however, there is another type that is often overlooked. Beef protein powder has some amazing benefits, making it worth considering for anyone who is looking to bulk up.
Beef vs. Casein vs. Whey
Casein and whey are two types of protein that are found in milk. Whey is derived from the watery part of milk, and is used as a by-product of cheese making. Casein protein is the most abundant form found in milk, accounting for around 20% of its protein content. Beef protein powder on the other hand is derived directly from cattle, and is often hailed as a dairy-free alternative that is rich in the essential and Branched Chain Amino Acids (BCAAs) your body needs for muscle building.
A gram of protein contains an energy value of 4 calories, regardless of its source. However, that does not mean that all proteins are equally valuable, since the body cannot always use all of the protein it takes in for building muscle. The biological value, or percentage of protein the body effectively uses, plays an important role. The actual biological value of beef protein powder can vary based upon its source, with many products providing a biological value of around 94%. This is extremely high when compared to the biological value of cow’s milk (from which both whey and casein are derived), which is only around 60%.
Purity and Nutritional Value
Another factor that can affect how well a particular protein works is its purity. Many whey protein powders on the market contain high amounts of added sugars and saturated fat, both of which can affect absorption rates. Making matters worse is the fact that many whey protein powders contain lactose, which is a form of sugar that is not easily digested. Beef protein powder typically contains none of these things, yet is high in a number of amino acids such as:
- Glutamic Acid
A standard serving of beef protein powder is 30 grams, and will consist of 29.5 grams of protein, .5 grams of fat, and no carbohydrates.
Beef protein powder requires around two to three hours to digest, as compared to approximately 1.5 hours for whey and six to seven hours for casein. As such, you may want to use it in place of whey protein, consuming it during or just after a workout. Continue to use casein protein powder just before bedtime to reduce the catabolic effect, and you should notice some tremendous muscle gains in virtually no time.
Few studies have been performed on the benefits of beef protein powder, as it has only been on the market since 2009. Even so, numerous bodybuilders will attest to its effectiveness when it comes to building and maintaining muscle mass. If you are looking for a new form of protein to add to your diet, you may want to consider powdered beef protein.