Among other protein sources whey protein is the most beneficial because of its high rating on the BV scale. Egg protein used to be the highest on the scale with it scoring a perfect 100 and it was used as the benchmark in which other protein sources were rated. However in the early 1990's when the why protein was introduced it gave egg white protein the backseat so to speak. Depending on its grade and cut, the BV of whey protein can range from 104 all the way to 159. It has the highest rating on the BV chart among other protein sources. When selecting a protein source you should give the preference to those which have a high BV score because this protein will keep you in a positive nitrogen balance, assist in faster recovery, increase lean muscle tissue and strengthen your body. However, BV is not the only thing which should be kept in mind while choosing a quality protein source, it should be used as a basis on which you should build your nutrition program. There are also other important factors to consider among which are the amino acid profile, BCAA content, bioavailability, and the rate and time in which it is absorbed. The quality of protein is very important if you want to achieve great results with no harm for your health.
3. I am having a hard time getting more fiber in my diet. Could you advise me how to increse the fiber intake properly? It should be mentioned that fiber is one of the powerlifting supplement which has been widely overlooked. Few athletes are taking in adequate amounts of fiber in their bodybuilding diet. The truth is that fiber is not tasty, it usually comes in the form of bland foods. It is very useful for people with increased cholesterol level to take more fiber. It is necessary to control your cholesterol levels in order to avoid arteriosclerosis and even a heart attack with time. Powerlifters have higher risks of heart attack than the other athletes. The main reason is that people involved in powerlifting consume too much saturated fat and take a small amount of fiber. Such habit can be really harmful for their cardiovascular system because as it is known power training program involves very little cardiovascular exercise.  One way to increase your fiber intake is to start eating foods that contain adequate amount of fiber several times a day. However it is not beneficial to try to get all your daily intake of fiber in one meal. It is necessary to eat more vegetables and fruits and avoid foods with high concentration of fat and refined carbs. You should also try to eat more salads.
One great food which should be taken by all powerlifters is rolled oats. Oatmeal is a great source of complex carbs and fiber. You can also get your fiber from different high fiber cold cereals which you can find in most stores. If you take more fiber you will be able to lower your cholesterol level and also prevent many other health problems among which is colon cancer.
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