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Best Protein To Get Shredded


Best vs worst protein sources based on biological value

On today’s episode of Live Lean TV, I’m sharing the best protein to get shredded, as well as comparing the best vs worst protein sources, based on biological value.

It’s time for one of my favorite series called, Food Wars.

This is the series where I show you which food should be in your cabinet, and which food should be in the garbage.

Better yet, don’t even bring it into your house.


Today we’re talking about the highest quality protein sources that should be in your diet, including the best protein to get shredded.

I am a big fan of eating high protein foods.


Protein is the key macronutrient that’s going to help you build lean muscle, lose fat faster, and keep you looking younger, longer.

Why is this?

It’s simple.

Eating sufficient amounts of protein helps stimulate protein synthesis, which is required for building muscle.

Muscle is the key metabolic driver of your metabolism

This is important because lean muscle boosts your metabolism, thus helping you burn more calories, even at rest.

Not only that, muscle is also key to keeping you young and healthy.

Sounds like a good deal to me.

So how do we build more muscle?

Following a properly structured strength training program is very important, but so is eating enough protein in your diet.

Plus, when it comes to protein, it’s very important to eat the right types of protein.

The Best Protein To Get Shredded

Consuming foods high in protein will:

  • increase muscle building
  • enhance your leanness
  • improve fat burning
  • help keep you looking younger, longer

Because of all of these benefits, most people should be consuming more protein in their diet.

But all protein sources are not created equal.

Always read the nutrition facts label:

As you know, when you go to the grocery store and look at the food’s nutrition label, it’s going to list the:

  • calories
  • protein
  • carbohydrates
  • fat

But only looking at the nutrition facts can be deceiving.

Here’s an example.

If you are a bread lover, go to your kitchen and look at the nutrition label.

It probably says a slice of bread contains 5-6 grams of protein.

Now go look at your whole egg carton.

It should say one whole egg contains 6 grams of protein.

Since you’re getting the same amount of protein from each food, does it mean bread is just as good of a protein source as whole eggs?


Unfortunately, this means you can’t eat all the bread in the world.

I know, I’m throwing another confusing nutrition curveball at you.

However, when it comes to finding the best protein to get shredded, it really depends on the:

  1. amino acid profile of the protein source
  2. the biological value (BV) of the protein source

What is the biological value (BV) of protein?

The biological value (BV) is a useful guide in determining how high of a quality the protein source is.

The higher the BV, the more readily available the amino acids are to be absorbed in your muscles, tissues, and cells.

The BV is also a good indicator if the protein source contains all the essential amino acids, in correct amounts, to be a complete muscle building, fat burning, and age-defying protein source.

Unfortunately, it doesn’t tell you what the biological value of the protein is on the nutrition facts label.

But it’s all good since I’m going to share some of those numbers with you here.


Side note: you can also find the biologicial value of the best protein sources to get shredded in my book, “Awaken The Abs Within“.

So lets go through the list to discover the highest quality protein sources that will maximize your muscle building and fat loss efforts, as well as keeping you looking younger, longer.

Best Protein To Get Shredded

Biological value list for best protein to get shredded:

High quality protein sources based on the biological value (BV):

  • Whey Protein Isolate Powder: 110-159
  • Whey Protein Concentrate Powder: 104
  • Whole Eggs: 100
  • Egg Whites: 88
  • Cottage Cheese: 84
  • Fish: 83
  • Beef: 80
  • Chicken/Turkey: 79
  • Quinoa: 75-82
  • Casein Protein Powder – 77

The number one highest biological value protein source is whey protein isolate powder.

Whey protein isolate powder contains an excellent amount of amino acids, making it a complete protein source.

This means all the essential amino acids, including the most important amino acids for protein synthesis, branch chained amino acids (BCAAs), are found in whey protein isolate powder.

We like this clean and healthy whey protein isolate powder.

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Whey protein isolate powder is the best protein to get shredded after your workout:

The reason for this is simple.

All of the essential and non-essential amino acids in the whey protein isolate powder are absorbed very quickly by the body, which is why it is an excellent post workout protein source.

Consuming a fast absorbing protein source after your workout is beneficial as it starts the repairing, rebuilding, and recovery process for your muscles.

This helps you to recover faster and become stronger for your next workout.

Whey protein concentrate is next highest biological value protein source on the list.

What’s the difference between whey protein isolate and whey protein concentrate?

The difference between whey protein isolate and whey protein concentrate is all about the manufacturing process.

Whey protein isolate undergoes a cross-flow micro-filtration process that creates a product that is higher in protein and lower in carbohydrates, fat, and lactose, when compared to whey protein concentrate.

This also makes it a faster digesting whey protein powder source.

But even though these protein powders have a high biological value, it does not mean you should only eat whey protein powders.

It’s important to consume the majority of your protein from whole foods.

These foods high in protein also contain other nutrients that are not found in a processed protein powder.

The highest biological value for a whole food is:

Whole eggs.

This is why I love eggs and eat them every day.

Plus, I’m referring to the whole egg, not just egg whites.

Even though egg whites are next on the biological value list, they have a lower biological value than whole eggs.

This is because eggs lose some of their amino acids, and a lot of their nutrients, when you remove the yolk.

Other high biological value foods

If you don’t have any dairy or lactose intolerances, cottage cheese is also a complete, slow digesting protein source, that is high on the biological value list.

Although I don’t personally eat cottage cheese, due to my lactose intolerance, some people like to eat it at night to help feed their muscles while they sleep.

Other good sources of protein, that contain all the amino acids to help build muscle include: wild fish, grass fed beef, free range chicken and turkey, and quinoa.

Yes, a good plant based complete protein source, that contains a full amino acid profile, is quinoa.

The protein in quinoa can help you build muscle, but just not as effectively as the other higher quality protein sources higher up on the list.

Low quality protein sources based on the biological value (BV):

Now lets look at the lower quality protein sources that don’t necessarily have the best amino acid profile.

  • Peanuts: 68
  • Yogurt: 68
  • Oats: 58
  • Rice: 57
  • Whole Wheat: 54
  • Beans: 49

For example, when you look at the nutrition facts on a can of beans, it may say that it contains 10 grams of protein.

However, since beans are low on the biological value chart, this means the protein is not as readily available for your muscles to absorb, and get all the benefits.

Best protein sources for vegans:

Even though the best protein to get shredded comes from animal protein, if you’re a vegan or vegetarian, you can combine lower quality protein foods together to make a complete protein source.

For example, when you add black beans to brown rice, it actually gives the meal a complete amino acid
profile, thus making it complete muscle building protein source.

This is why you often see vegans and vegetarians combining beans and brown rice.

Bottom line on the best protein to get shredded:

If you’re looking to add more protein to your diet, focus on consuming proteins from whole eggs, chicken, turkey, grass fed beef, wild fish, and some protein powder.

Unlike in other episodes of Food Wars, I’m not throwing any foods out this time.

I’m just reminding you that if you’re relying on bread to be a protein source, it’s not gonna work, sorry.

No surprise, as you guys know how I feel about bread, if you’re looking to Live Lean, 365 days a year.

When it comes to your daily diet, eating bread should be kept to a minimum.

If you want to know why, go watch this previous Food Wars episode on Sprouted Whole Grain Bread vs Regular Whole Wheat Bread (BEST BREAD).

These high protein foods, with the highest quality biological value, are going to give you the
biggest bang for your buck when it comes to, building lean sexy muscle, burning fat, and looking younger, longer.

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If you’re looking for workouts that quickly burn fat, check out one of my 4 minute Tabata Workouts here.

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39 responses to “Best Protein To Get Shredded

    1. Hi Christina, quinoa does contain a full complete protein (so if the package says it contains 8 grams per serving, the body will absorb a good percentage of that), but it still contains quite a bit less per serving than chicken or turkey.

  1. Thanks for the info Brad I never thought about the black beans and rice together to make it a complete protein. I eat them together some time but more often then not I would have done veggies with the beans and protein. Only been following you for a a month or so but like all that your have done. Keep up the good work.

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