|8 ounces of various steaks||45 g||10 g|
|1 Large Egg||6 g||3 g|
|6 ounces chicken breast||40 g||2 g|
|6 ounces Turkey breast||30 g||1 g|
|8 ounces pork chop||30 g||6 g|
|4 ounces hamburger (90%)||15 g||10 g|
|1 can chunk light tuna (6.25 oz)||40 g||1 g|
|½ cup cottage cheese||12 g||2 g|
Protein powder supplements come in many different types, formulations, and flavors. Protein is made up of building blocks called amino acids. There are 22 amino acids, some of which the body can make on it’s own, and some that must be provided in the diet, called Essential amino acids. The combination of the different amino acid is called the amino acid profile. Each type of protein has a different amino acid profile. This is why it is best to eat a variety of protein sources as well as use a variety of protein powder supplements.
The most popular types of protein powders are whey, casein, egg, and soy. Beef Protein Isolate, Hemp Protein and Pea Protein are also becoming more popular.
Whey protein is generally considered the best muscle building protein and is by far the most popular and most heavily used protein supplement. It is cheaper per gram than most other types of protein. It is absorbed very quickly by the digestive system and reaches the muscles fast. Whey protein is best used as the first meal of the day because your body has not had any protein for many hours during the night and you want to get it in your bloodstream quickly. Use whey protein immediately following a workout because this is the most important time to take can a large quantity of protein and you want to get to your muscles as soon as possible.
Egg protein is not nearly as popular as whey or casein mostly because of its cost. It is, however an excellent protein supplement with a high BV (Biological Value is used to indicate how much of the protein is actually used by the body) and excellent amino acid profile. I would recommend using egg protein to mix with your whey protein or occasionally substitute for your whey protein.