"The bioavailability of protein powders refers to how efficiently your body can digest, absorb, and utilize the protein for functions like muscle repair and growth.”

Different types of protein powders embody different amino acid profiles, as well as different bioavailability. 

Whey Protein Isolate (WPI):

• Bioavailability: Very high
• Digestion Speed: Fast
• Whey protein can be quickly absorbed & highly rich in leucine, which is key for MPS (muscle protein synthesis).

Whey Protein Concentrate (WPC):

• Bioavailability: High
• Digestion Speed: Fast
• Contains more fats and carbs than an isolate protein powder. 

Soy Protein:

• Bioavailability: Moderate
• Digestion Speed: Medium
• Good plant-based option, & it contains all essential amino acids.

Casein Protein:

• Bioavailability: Moderate to high
• Digestion Speed: Slow
• Provides a slow, steady release of amino acids.

Pea, Rice, and Other Plant Proteins:

• Bioavailability: Low to moderate (but can be improved with blends)
• Digestion Speed: Variable
• Often incomplete on their own, but effective when combined.

So, what does digestion & absorption rate matter, & timing?

• Even the most bioavailable protein won’t be useful if your total protein intake across the day is inadequate. Likewise, timing around workouts can optimize muscle recovery, but the big picture matters more than individual doses.
• Amino Acid Score / DIAAS: Measures protein quality and digestibility. Whey scores near 1.0 (excellent), while many plant proteins score lower.
• Some powders include digestive enzymes to enhance absorption.
• When it comes to additives & fillers, artificial ingredients may hinder bioavailability slightly, though this is often minimal.

Although I am sharing this info with you, I am a firm believer that whole foods protein should be the main reliance of protein source for your diet. Why?

More than just protein

Whole foods come packaged with:

• Vitamins (e.g., B12 in meat, folate in legumes)
• Minerals (e.g., iron, zinc, magnesium)
• Fiber (especially in plant proteins)
• Healthy fats (e.g., omega-3s in fatty fish)

Better satiety

Whole foods are generally more filling than shakes or powders due to their fiber, fat, and bulk. This can help with appetite control and weight management.

Lower risk of additives

Whole foods don’t contain artificial sweeteners, thickeners, or unnecessary fillers commonly found in some powders.

Improved nutrient synergy

Nutrients in whole foods often work better together—this is sometimes referred to as the food matrix effect. For example, the fat in eggs can help absorb fat-soluble vitamins.

Powders can be a convenient solution, allowing for quick digestibility & speed post intense training, precision for protein tracking, & necessary for special dietary plans, such as vegetarians, vegans, or elderly/ill individuals. 

Here are some bottom line points to consider

• Whole food protein is generally more nutritious and should be the foundation of your diet.

• Protein powders are useful tools, especially for convenience and specific timing (e.g., post-workout).

• Best strategy: Use whole foods as your base, and supplement with powders when needed, not as a replacement for real meals.

• Consistency in protein intake and training matters more than emphasizing focus on bioavailability. 

• Focus on total daily protein intake and variety, not just bioavailability alone.

List of links to resources:

https://www.sciencedirect.com/science/article/pii/S0022316623727235?utm_

https://pmc.ncbi.nlm.nih.gov/articles/PMC6445816/?utm

https://pmc.ncbi.nlm.nih.gov/articles/PMC10600480/?utm_

https://pmc.ncbi.nlm.nih.gov/articles/PMC7469068/?utm_

https://jissn.biomedcentral.com/articles/10.1186/s12970-020-0340-5?utm_

https://pmc.ncbi.nlm.nih.gov/articles/PMC6445816/?utm_

https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8?utm_

https://pmc.ncbi.nlm.nih.gov/articles/PMC3295702/?utm_

https://pubmed.ncbi.nlm.nih.gov/25979566/