Many people are confused by the question “What’s the best protein source?” Protein is an important building block in our bodies and everyone needs it, but not just in large amounts. It’s important to know which types of protein sours can provide the most nutrition and which can actually cause more harm to our health than good. Some types of protein actually do more harm than good. So, what’s the best protein source?
Proteins are used by the body to create tissue and solid muscles. Protein is a very important element in the body. However, in recent years, researchers have discovered that many common foods, including many types of protein powders and shakes, can actually cause damage to the liver and kidneys.1 If you are concerned about what is the best protein source, it’s important to read labels carefully to avoid harmful powders and shakes.
What’s the Best Protein Source?
For a bodybuilder, or for anyone trying to build muscle mass, the best protein source is something that comes in somewhat close conjunction with the types of workout you choose. When it comes to finding out what’s the best protein source, one of the first things you’ll want to do is determine which types of workout you choose.2
As far as what’s the best protein source, whey protein is often going to be the best choice, in most cases. What are the best protein sources, then, for people who are looking to increase their protein intake without adding a lot of extra fat to their diets? The best protein source for this purpose will usually be casein. Whey protein is great because it is very pure, and it comes in several different types.3
The only thing to keep in mind, of course, is that the more pure the source of protein, the better the results will generally be. You should also be aware that whey protein is one of the best types of protein on the market, especially for bodybuilders looking to add a bit of extra bulk to their diets. While you should never completely rely on whey protein alone, you should definitely consider adding it to your diet if you want to build up a healthier, more athletic body.
Types of Protein Sources
There are so many different types of protein sources available that it can be confusing as to which ones are beneficial and which ones are not. There are even various types of protein sources and what they have to offer. You should have a variety of protein sources on your daily diet in order to maximize the benefits of all of the nutrients present.
When it comes to proteins there are two main categories, these are protein sources derived from animal source foods and protein sources from plant sources.4 There are many benefits to both types of protein sources; however, plant-based protein sources tend to be more nutritious for your body as they are high in amino acids.5 Some examples of plant-based protein sources include nuts, beans, legumes, and grains such as oats. These types of protein sources are perfect for vegetarians who do not eat much meat or dairy products.
It is important for you to follow a balanced diet if you wish to gain lean muscle mass and develop strong muscles. Protein is what your body needs to repair the damage done during intense exercise and it also plays a significant role in the development of your immune system.6 Without protein, your body cannot properly absorb the essential vitamins and minerals required for healthy living.
Now that you understand a little more about the types of protein sources that are available to you today, you should know that they are the most essential nutrients for building healthy adults. It is important for you to make sure that you are getting enough of these essential proteins so that you will have the energy to exercise. You should also make sure that you are getting enough of these other essential nutrients so that you will have the healthiest lifestyle possible. You can get all of these benefits by consuming healthy protein diets.
What do you know about plant protein sources? Are you aware of their benefits for the human body? The majority of people are not aware of this and therefore do not take advantage of them. Plant-based protein is a healthy addition to your diet. Here are facts about plant protein on a few important health benefits.7
Some plant protein sources come from foods that are easier for your digestive system to digest such as whole grains. Whole grains include oats, barley, sprouted grains, and nuts like almonds and peanuts. They also include seeds, fruits, vegetables, and legumes. By including more protein sources like these in your diet, you can greatly increase the amount of fiber you eat. Fiber is known to keep your bowel movements regular and improve your health overall.8
Another fact about plant protein sources is that they are high in soluble fiber, which means that they are easily digested by the body and provide the needed nutrients throughout the day. Some of these nutrients include vitamins A, B, C, and E as well as minerals like magnesium, zinc, and potassium.9
In addition, some of these nutrients are helpful in reducing cholesterol and blood pressure, boosting your metabolism, and regulating your appetite. These nutrients are contained in many beans including soybeans, lentils, and split peas. Also consider eating eggs because although they are high in fat and cholesterol, the protein in them is helpful in providing you with protein and many other nutrients your body needs.
The Three Top Benefits of Plant Proteins
There are many benefits of plant protein on the planet today. It is used for almost everything, from the construction of food to cosmetics to medicine. A common question is whether or not these benefits are truly beneficial. The benefits of plant protein seem to be endless.
Sure, animal-based foods are full of essential amino acids, but plant proteins consist of all the essential amino acids that our bodies need. Animal sources of protein may also contain high levels of fat, sodium, and cholesterol, all of which can be detrimental to our health. Plants are natural sources of fiber, carbohydrates, vitamins, minerals, and antioxidants. Plant sources of protein vs animal sources of protein:
Plant sources of protein are very close to complete, and plant sources of protein contain far fewer calories and none of the fat, cholesterol, or salt than animal sources of protein contain. For example, unlike beef, chicken, or pork, there is no saturated fat, cholesterol, or salt found in plant sources of protein like quinoa, tofu, hemp protein, or tempeh. Quinoa, tempeh, hemp, and tofu are all excellent sources of protein for vegans and vegetarians alike.
Another of the major benefits of plant sources of protein is that they provide significant anti-aging benefits. Anti-aging is largely affected by calorie intake. The more calorie intake, the slower we age. Animal products (e.g., red meat) are high in calories and therefore have an adverse effect on aging. Whey protein powders are among the most nutritious and healthful sources of protein available.10
The third benefit of plant protein is weight management. Animal sources of protein like red meat and dairy are difficult to digest and metabolize. This means that the animal body does not store excess calories as energy. Animal products lead to weight gain and increased fat storage. Vegetables and whole grains, on the other hand, provide easy-to-digest and metabolize food and provide the energy we need to live. Quinoa, tofu, tempeh, nuts, and leafy greens are excellent sources of protein for weight loss.
Protein is one of the essential building blocks of life. Without protein, we would not be able to survive. In fact, a lack of protein can cause serious deficiencies in many essential nutrients. Fortunately, it is possible to get adequate protein from plant sources without the extra calories and the fat that often come with animal sources of protein. The best way to do this is to add a protein-rich diet to your regular diet.11
Today’s diet is heavily dependent on animal protein sources. This is because animal protein contains essential amino acids, which are the building blocks of protein. Animal protein can be found in meat, poultry, fish, and other animal-derived foods. Although animal protein is an excellent source of protein, there are several facts about animal protein that people should know before they make a protein source from animal source foods.
One of the most important facts about animal protein sources is that although animal protein is a good source of protein, it is not the best source.12 Animal protein has been shown to contain high levels of saturated fat. Animal protein also tends to have lower bioavailability compared to plant protein. Animal protein has also been linked to a number of chronic diseases including cancer, diabetes, obesity, heart disease, and Alzheimer’s disease, whereas plant protein has been shown to be effective in lowering blood cholesterol, preventing hypertension, and reducing the risk of type 2 diabetes.13
Another challenge is the fact that animal protein sources are frequently higher in fat and cholesterol than plant foods. Unprocessed meat is high in saturated fat, which can increase your LDL cholesterol level and reduce your HDL cholesterol level. Studies also suggest that eating red meat regularly can lead to vitamin D deficiency due to the consumption of large amounts of vitamin A. Furthermore, many health experts believe that eating too much animal protein can increase the risk of type 2 diabetes. By switching to chicken and eggs or other lower animal protein sources, you can significantly reduce your LDL cholesterol and reduce your overall blood pressure.14
The fact that animal foods have more protein and higher fat and cholesterol content can mean two things. First, animal foods contain more natural dietary fat and cholesterol than plant foods. Second, animal foods contain more vitamins and minerals that our body needs than plant foods. Animal protein sources lack one key element that our body needs; they lack essential amino acids. In fact, plant foods supply most of our essential amino acids and antioxidants. So if you’re going to replace animal foods with animal protein sources, be sure to add in enough plant sources to make up for the loss.
Animal protein sources can lead to weight loss when consumed in appropriate portions. If animal protein sources lack one important nutrient, its fiber, it can make a tremendous difference in your overall diet. Eating a diet rich in fiber can greatly help you to lose weight. Animal protein sources that are high in fiber can make a positive impact on your health while dramatically improving your weight loss results. They can also improve cholesterol levels, which is helpful for the prevention of heart disease, type 2 diabetes, cancer, and other chronic diseases.15
Four Benefits of Animal Protein
The benefits of animal protein are well known. It is one of the most powerful nutrients in a person’s daily diet. In fact, it is responsible for building and repairing connective tissue, as well as being the basis for many of our organs and tissues. Plants are rich in protein too, but their benefits are usually geared more toward helping people lose weight. The benefits of animal protein are not as widely understood, however.
The biggest difference between plant and animal protein is the relative amount of dietary EAA they contain. Animal protein contains a much higher concentration of EAA’s, meaning you have to eat much less to achieve your daily body needs.16 Plant proteins tend to be less rich in EAA’s, but they are still beneficial to your health. So, what are the benefits of animal proteins?17
First of all, protein provides the building blocks of muscle. Animal protein tends to be rich in high-quality amino acids, which is one reason why athletes and bodybuilders rely so heavily on this form of protein. They can easily reach the required intake of protein from meats, dairy products, eggs, fish, and even beans. While plant proteins cannot be used in this way, they do make excellent plant sources of dietary protein because of their high-quality amino acids.
While animal sources of protein can be eaten with a wide range of food types, plant sources tend to be served with more common dishes like rice, bread, potatoes, and pasta. This means that dairy and poultry are the most commonly consumed sources of protein in North America. Even in the far east and south America, there is an increasing trend towards vegetarian and vegan diets.
So, what are the best sources of these important building blocks of health? The two top natural sources of proteins are whey and casein.18 Whey comes from cow’s milk and is the highest quality but is usually mixed with skim milk or other liquid. Casein is produced from the milk of calves and is often combined with other proteins to extend its shelf life. Both of these sources are high in quality, low in fat, and easily digested by the body. Animal sources of protein are essential for a complete and balanced diet, but there are several other benefits of these sources that have been overlooked by mainstream nutrition.
Precision Nutrition / 2021
Men’s Health / October 3, 2019
Nutrition News / January 27, 2021
Beef Is What’s For Dinner / 2021
Nutrition Advance / May 31, 2019
1 “Protein: Why Your Body Needs It – WebMD.” https://www.webmd.com/diet/benefits-protein Accessed 17 May. 2021.
2 “Healthy Protein Food Sources – WebMD: Eggs, Milk, Cheese, Pork ….” https://www.webmd.com/fitness-exercise/guide/good-protein-sources Accessed 17 May. 2021.
3 “What are the different types of protein, and what’s the difference?.” 27 Aug. 2019, https://mend.me/all-about-protein/ Accessed 17 May. 2021.
4 “Animal vs Plant Protein – What’s the Difference? – Healthline.” 14 May. 2021, https://www.healthline.com/nutrition/animal-vs-plant-protein Accessed 17 May. 2021.
5 “The 17 Best Protein Sources For Vegans and Vegetarians – Healthline.” 16 Aug. 2016, https://www.healthline.com/nutrition/protein-for-vegans-vegetarians Accessed 17 May. 2021.
6 “How to boost your immune system – Harvard Health.” https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system Accessed 17 May. 2021.
7 “A Nutritionist’s Guide to Plant-Based Protein – Healthline.” https://www.healthline.com/health/nutritionists-guide-to-plant-based-protein Accessed 17 May. 2021.
8 “Dietary fiber: Essential for a healthy diet – Mayo Clinic.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 Accessed 17 May. 2021.
9 “Why Is Fiber Good for You? The Crunchy Truth – Healthline.” 23 May. 2018, https://www.healthline.com/nutrition/why-is-fiber-good-for-you Accessed 17 May. 2021.
10 “Whey Protein 101: The Ultimate Beginner’s Guide – Healthline.” 29 Jun. 2018, https://www.healthline.com/nutrition/whey-protein-101 Accessed 17 May. 2021.
11 “5 Key Benefits of Protein for Health and Athletic Performance.” https://iamherbalifenutrition.com/fitness/protein-benefits/ Accessed 17 May. 2021.
12 “Animal Protein: Adverse Effects Beyond Fat and Cholesterol ….” 29 Nov. 2019, https://www.vibrantbeat.com/animal-protein-adverse-effects-beyond-fat-and-cholesterol/ Accessed 17 May. 2021.
13 “7 Ways Animal Protein is Damaging Your Health | Forks Over Knives.” 31 Dec. 2016, https://www.forksoverknives.com/wellness/animalproteindangers/ Accessed 17 May. 2021.
14 “animal protein | Health Topics | NutritionFacts.org.” https://nutritionfacts.org/topics/animal-protein/ Accessed 17 May. 2021.
15 “Diet rich in animal protein is associated with a greater risk of early ….” 10 Apr. 2019, https://www.sciencedaily.com/releases/2019/04/190410095951.htm Accessed 17 May. 2021.
16 “What’s the Difference Between BCAAs Vs. EAAs Anyways? | BarBend.” 31 Mar. 2021, https://barbend.com/bcaas-vs-eaas/ Accessed 17 May. 2021.
17 “Pick a Side: EAAs Vs BCAAs | The Locker Room | CNP Professional.” 3 Sep. 2018, https://www.cnpprofessional.co.uk/blog/pick-a-side-eaas-vs-bcaas/ Accessed 17 May. 2021.
18 “Casein vs Whey: Know The Difference For Better Results ….” 16 Mar. 2021, https://www.bodybuilding.com/content/whats-the-difference-between-whey-and-casein-protein.html Accessed 17 May. 2021.