Many bodybuilding and fitness friends are confused about the choice of muscle-building nutrition, and they don’t know what kind of nutritional supplement to choose. So today Muscle.com combines nutritional theory, nutritional knowledge and market prices to do a set of data analysis for everyone. The basic data comes from nutrition.
Whey protein powder - cost-effective Score: 10 (total score 10 points)
Whey protein powder, one scoop is about 30 grams, and the absorption rate is more than 90%. The whey protein content of 30 grams of whey protein powder is actually about 27 grams (90%). The specifications of different product models are different, and some are 80%.
30 grams of whey protein costs about 8 yuan. The absorption effect of its exercise effect is more than 95%
Eggs - Value for money score: 8 (total score 10)
4 eggs, about 30 grams of protein,
30 grams of whey protein costs about 3 yuan. The absorption effect of its exercise effect is more than 85%
Beef - Value for money score: 7 (out of 10)
150 grams of beef, about 30 grams of protein.
30 grams of whey protein costs about 6 yuan.
The absorption effect of its exercise effect is 80%
Soy protein powder - Value for money score: 5 (total score 10)
Ordinary soy protein powder: 1 gram of ordinary protein powder contains about 0.8 grams of protein, but the protein content contains a smaller proportion of whey protein. The absorption rate is over 50%. It seems that ordinary protein powder is more cost-effective, but
However, casein takes up more and whey protein is less, so it is absorbed slowly, and it is easy to miss the optimal absorption period of muscle cells after exercise, so its exercise absorption effect may be less than 50%.
The absorption effect of its exercise effect is 50%,
The cost of 30 grams of whey protein is about 28 yuan. Although the cost of building muscle is high, it is a good supplement source of other nutrients due to the large proportion of other nutrients.
Milk - Value for money score: 3 (total score 10)
850 grams of milk (about two large glasses of milk) contains 152 grams of milk solids. Among them, 30 grams of 152 grams are whey protein powder (fast absorption), and 121 grams are casein protein (slow absorption).
Milk is composed of 87% water and 13% milk solids. 27% of milk solids are milk protein, only 20% of milk protein is whey protein, and the remaining 80% is casein, so the content of whey protein in milk is only 0.7%.
The absorption effect of its exercise effect is 30%
30 grams of whey protein costs about 8 yuan
Refer to product price sources: Mengniu milk, By-Health ordinary protein powder, Combit whey protein powder, ordinary eggs, ordinary beef. Reference Tool: Protein Calculator
The analysis data is muscle network, and the basic data comes from nutrition.