Ok so with all that new information, as usual comes more questions, however I can assume the following from that article:
1. Whey, egg, and milk have a higher BV than Meat, however the difference is slight, and dependant upon my daily caloric intake.
2. Whey might contain different indespensable proteins than milk, but both may be needed at different times and situations.
3. Whey is absorbed faster into the system, and therefore good for pre-post workout, while whole proteins from egg, meat, and milk are slower, but last longer, and are good for times that are not within a couple hours of my work out.
4. Each one contains certain indespensable AA's, all of which I need at different times.
5. According to the 2nd area in that article, the more protein I eat in one sitting, the more the BV drops?
So tryptophan proteins are highest in turkey, which makes it seem as though perhaps turkey would be the best source of protein from meat?
Also, when they refer to casein milk, is that cows milk?
So in summary, I gather that I need protein from all sources throughout the day, and that whey protein is best taken only before and after work out. On non work out days whey is best taken in the morning, and the rest of the day I should get my protein from all the other sources. What if I add cardio on those off days, would I then take more BCAA's? If so what is the best source for that?