The Best Source Of Protein

Want to digest this information in video form? Check it out below, otherwise continue reading!

This week we are delving deep into the most sought after macronutrient by health and fitness enthusiasts alike: protein. If you read our latest Myth Monday post or watched the video, you have been armed with the scientific understanding of why there is not a limit to how much protein your body can absorb in one sitting. This being the case, it would be worthwhile for you to know about the different types of protein and the components of each that will affect the body’s ability to break down and utilize them. After all, if you’re going to be serious about your protein intake, don’t you want to be sure you’re getting the maximum benefit?

In this article we will be giving you a few examples of each type of protein, but to see a more comprehensive list of high-protein foods by category, you can simply register to be a HINT VIP to access that list. If you are not yet a VIP sign up here.

Protein Basics

Before we discuss the different types of protein, let’s start with a basic understanding of this crucial macronutrient. If you were to dissect a gram of protein down to the source, you would find it is made up of small compounds called amino acids. There are 20 of these compounds total that the body uses to create critical protein structures (muscle, enzymes, blood cells, etc.). Our bodies are able to make all of these compounds on its own…well, all but 9 of them. These 9 missing amino acids are referred to as “essential amino acids” and need to come from food that we eat. Foods that contain all 9 of these essential aminos are categorized as complete proteins, and those that are lacking a few are called incomplete proteins. Because this impacts how certain proteins are used in the body, this will be one of the criteria we use to determine which type is best for you.

The second characteristic we will use as a guideline will be the protein’s overall bioavailability. Bioavailability by definition refers to how easily the body is able to break down and extract a certain percentage of protein from a specific source. In other words, some protein is better digested and utilized than others depending on your goal. There is an index that rates protein sources by their bioavailability, ranked from highest to lowest, and here is an example of one:

Plant-Based Protein — Food Sourced

Let’s start by dissecting protein found in foods that are plant-sourced. Some examples might be edamame, lentils, chickpeas, beans, etc. We all know that plant protein can be slightly more difficult to find, especially in large amounts, but how well is it absorbed and used by the body? Let’s start by looking at its bioavailability. As a whole, foods categorized as plant-sourced tend to rank lower on the bioavailability index, and nutritionists claim that the body is able to break down and extract anywhere from 80–90% (at best) of the protein content in these foods. This lower ranking is usually due to factors such as thick plant cell walls that make it difficult for the body to digest and fully utilize the amino acids contained within. This means that those strictly on vegan and vegetarian diets may need to take in a little extra of these foods in order to make up for the percentage of protein not being broken down properly, and still reach their daily protein goal.

Aside from this, foods in the plant-based category are also generally incomplete proteins, and need supplemental amino acids in order to perform optimally. There are some exceptions to this generalization, as whole sources of soy (tofu, edamame, tempeh, miso, etc.), buckwheat, and quinoa tend to be complete proteins. For the rest of the foods, however, it is recommended that they are paired with “complimentary proteins”, which are simply food sources that make up for the amino acids another is lacking in. For example, rice is low in the essential amino acid lysine and beans are low in methionine, but when combined they form a complete protein. Below are a few more examples of this, showing that as long as you are eating a wide variety of plant-based foods and are a little creative when you construct your meals, getting the benefits of complete protein is easily achieved on a vegan or vegetarian diet.

Combinations to try:

• Rice and beans
• Hummus and pita bread
• Peanut butter sandwich on whole grain bread
• Lentil soup with whole grain bread
• Stir-fry with peanut sauce
• Cereal with almond milk
• Trail mix (peanuts and sunflower or pumpkin seeds)

Animal Protein — Food Sourced

Animal-sourced protein tends to be a bit easier to find in larger amounts, and the foods in this category are generally more well-known. This include things like fish, poultry, eggs, dairy, and much much more. However, just because it is easier to find, does that mean it is also better digested and utilized by the body? Let’s take a look at our first piece of criteria. In general, protein found in animal sources is ranked fairly high on the bioavailability index, with nutritionists stating that the body is able to extract 95% or more of the available protein content from these foods. Some scientists suggest that this is due to the fact that the cell composition of animal protein is somewhat similar to our own, but there are probably many other factors involved. One of those factors points right to our other criteria we are considering, which is the amino acid profile. Pretty much all, if not all, animal protein sources are considered complete proteins and therefore contain all 9 essential amino acids, and in high amounts. There may be some exceptions to this but regardless, this is all fairly good news for the carnivorous folk out there as they can expect to get maximum (or near-maximum) benefit from the protein sources they choose to meet their goals.

Now before we get a bunch of hate-ridden comments from any vegans or vegetarians, we are in no way partaking in the debate about which food sources (plant vs. animal) are the “healthiest” or telling you which lifestyle choice you should make. We are simply stating the facts behind the protein found in each of these types of foods, to help you achieve the maximum benefit as you work toward your goals.

Whey Protein Powder

The next source of protein we will uncover is probably the most popular category among athletes and fitness enthusiasts: whey protein. Whey is an animal-sourced protein that comes from cows, and is extracted during the process of manufacturing cheese. When the milk coagulates and curds are removed during this process, there is a translucent liquid that remains and proteins are extracted from this liquid and purified. Depending on the type of whey protein, different techniques are used to yield various concentrations of whey, all of which we will discuss below. As far as bioavailability and amino acid profile, whey is among the MOST bioavailable sources of protein you can find and is categorized as a complete protein. Here are the different types you can find:

1. Whey Powder: Whey powder has the lowest concentration of proteins, usually around 10–15%, and has the highest percentage of lactose of all the types. Because of its low concentration, this is usually used as an additive in foods like salad dressings and infant formula, and is not usually what is found in sports supplements.
2. Whey Protein Concentrate: To create this type of whey, the water and a large amount of lactose is removed from the protein, creating a protein concentration of 25–89%. Because of its higher protein concentration and ease of extraction, this is the basis for many basic protein powders categorized as simply “whey protein”. These powders are digested and broken down at a rate that can be described as moderate to fast, which makes it a popular option for athletes looking for post-workout protein.
3. Whey Protein Isolate: This is the PUREST source of whey protein available. Due to an intense extraction process, isolates have a protein concentration of 90% and above. An added bonus is that this type of whey is 99% lactose free, making it an ideal option even for those that are dairy sensitive. Whey protein isolate is digested at a speed that can be described as fast to immediate, and combined with the fact that they are normally low in fat & carbs, makes this a popular post-workout option among athletes as well as those in a caloric deficit.
4. Casein: Casein is the most commonly used type of milk protein, and is even responsible for giving milk it’s white color. This type has a very high concentration of protein and is digested at a very slow rate. This is due to the fact that casein forms a gel “block” in the stomach that is broken down and releasing amino acids over a period of time (usually a few hours). Most athletes consume casein before bed for overnight muscle recovery, or during the day to feel a sense of fullness when in a caloric deficit.

Plant-Based Protein Powder

Plant-based protein powder is an excellent alternative for vegans and vegetarians looking to supplement their daily protein intake or utilize effective methods for muscle recovery. Most of these powders are created by extracting protein from ground-up versions of plant-based foods. Bioavailability and amino acid profiles vary between the types of protein supplements, and some are said to be just as effective and bioavailable as their animal-sourced counterparts. We will give you the specifics below! Here are some of the plant-based protein supplements you might find:

1. Soy: Soy protein concentrate is made by removing a portion of the carbohydrates from defatted and dehulled soybeans, and has a concentration of 70% protein. As far as the plant-sourced category goes, soy is the most widely used protein source and it can be found in things like infant formula and meat alternatives. As far as bioavailability, soy protein is ranked on par with some whey proteins, and is categorized as a complete protein that has quite a bit of BCAA’s.
2. Pea Protein: Pea protein is made by grinding up dried peas and removing the starch and fiber, leaving behind a powder with a protein concentration of about 85%. Pea protein has been found to be easily digestible, comes with a good bioavailability ranking, and contains all 9 essential amino acids making it a complete protein. There was even a study performed in 2015 that found pea protein to be just as effective as whey when it came to testing muscle thickness of athletes.
3. Hemp Protein: Hemp protein is created by removing the oil from whole hemp seed meal, and grinding up the remaining contents into a powder form. This particular protein source has a lower concentration of about 50% and has been found to be low in the amino acid lysine. It is, however, considered a complete protein by definition and has received an average to high bioavailability rating.
4. Brown Rice Protein: This type of protein is made by grinding up rice grains and treating them with an enzyme that separates the carbohydrates from the protein. Brown rice protein has the lowest concentration of the list above, sometimes clocking in at only 6–10%, and although it contains a good amount of amino acids it is still considered to be an incomplete protein. This particular type also has the lowest bioavailability ranking of the ones we have discussed so far.

Going For The Goal

Now that you have a better understanding of where to find sources of protein for your diet and how to properly determine protein quality, you can make better decisions about what foods to eat as you work toward your goal(s). It is important that you give your body the best chance for success as you fuel it with protein and high-hopes! We hope you feel confident as you go out into the world searching for a range of bioavailable and complete sources of protein.

Are you wondering how much protein you should be getting in your daily diet? Snag a copy of our Free Ebook and we’ll give you more than just a hint!