- Animal vs Plant Protein: Which is better?
- What is the difference between them?
- Which one is the best to choose?
These questions keep ticking in many minds.
Let us clear the confusion about protein supplements with this article.
The protein content of a vegetarian diet is only marginally less than that of a non-vegetarian diet and can meet a person’s daily protein intake. Well, that’s not always true. How your body ABSORBS and assimilates protein is equally important.
You can get protein from plant sources and animal sources. Some people claim that the source of the protein, whether it is an animal or a plant, doesn’t matter. Others suggest that protein derived from plants is superior to animal protein. In this article, we will compare animal vs plant protein and help you make the best choice.
All proteins are made up of amino acids, although the amount and type of each amino acid vary depending on the protein source. A person’s body requires a balance of all 22 types of amino acids to function properly.
The body cannot produce nine of these amino acids called essential amino acids.
A complete protein source refers to a food that contains all nine amino acids.
Plant Protein vs Animal Protein for Building Muscle
Having the right balance of amino acids builds muscles and helps the body recover quickly from post-exercise pain. Understanding the difference between plant and animal proteins is also important for anyone who wants to make sure their diet is healthy.
This article will learn about the difference between animal and plant proteins. We’ll also talk about the health effects of both of these proteins, learn which type is best for bodybuilding (building body and muscle), and the best sources of each.
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What is protein, and why is it important for our body?
Protein is an essential element for our body. Our bones, muscles, skin and hair, nails, etc., are made from protein. Besides, proteins also play an important role in strengthening our immune system. If you want to lose weight, you should choose protein-rich foods carefully.
These are nutrients that play an important role in building our body, developing, and in all the functions of the body. Whenever you eat something containing protein, the body breaks down this protein into amino acids and sends the individual amino acids to the body’s organs for function. According to the Institute of Medicine, 10 to 35 percent of the calories you consume daily should come from protein.
Types of Protein
Generally, we get protein from two types of foods.
First, animals, such as chicken, mutton, fish, and other animal meat, milk, egg, etc., are good protein sources. They include all of the important amino acids our bodies need. Animal products are the best sources of high-quality protein.
Second, there is plenty of protein from plants, such as vegetables, fruits, grains, pulses, beans, etc. Plant proteins are rich in nutrients such as fibre, vitamins, and minerals, along with protein. A diet rich in plant proteins may readily increase our fibre intake and reduce constipation.
Animal vs Plant Protein
The composition of their amino acids is the main difference in comparing Plant Protein Vs. Animal Protein.
Amino acids are the building blocks of proteins. When the body digests the proteins, it breaks them down into simple amino acids.
The body may require different amino acids at different times. The diet should include complete protein sources containing all nine essential amino acids.
How much protein do you need?
Under normal circumstances, you need 0.8 grams of protein per kilogram of your weight. If your weight is 50kg, you need to take 50 * 0.8 = 40 grams of protein daily. Some other people, who have to work harder, such as sportsmen, athletes, laborers, etc., may need to take more protein than this. Along with this, pregnant women also need more protein.
Which protein is better?
Experts generally agree that you should consume protein from both meat and plants. There are many other nutrients that you only get from plants or animals. For example, a protein obtained from animal meat, milk, and eggs is better because you get vitamin B-12, not found in plant foods. On the other hand, protein derived from plants is high in phytonutrients and antioxidants, beneficial for your body.
Which protein is better for weight loss?
If you want to lose weight, you should be a little careful while choosing foods for protein. Protein derived from plants is generally safer and healthier than protein derived from animals. Plant-based protein is also considered better for weight loss.
The reason for this is that protein from animal meat is high in saturated fat and cholesterol, due to which excessive consumption of them is not considered good for health. Therefore, if you are a non-vegetarian, you should also keep consuming good quantities of green vegetables, coarse cereals, fruits, pulses, etc.
Protein is an essential part of our diet that helps build, repair, and maintain body structures.
This research claims that plant protein is better than animal protein. Some studies suggest that meat protein is unhealthy, but protein from nuts and seeds helps keep the heart healthy. According to research, animal protein is associated with a rapidly increasing risk of heart disease, while protein from plants is beneficial for the human heart.
Animal Protein Sources
- Sources a variety of egg-dairy products, such as cheese, milk, and whey
- Nonveg foods – chicken, turkey
Vegan Protein Sources
- Grains, beans, and legumes, such as oats and quinoa, seeds and nuts
- Some fruits and vegetables, such as avocados, soybeans, tofu
- Nuts and seeds help protect against heart disease.
Remember, it is advised to take protein in the best absorbable form. The powdered form of the protein has small granules and gets easily suspended (dissolved) in any liquid. Please choose one of these best protein supplements and couple it with your daily meals.
These supplements are also “Perfect- Meal Replacement” if you focus on weight loss. The best way to consume these protein powders is to mix these supplements with plant-based almond milk, soy milk, or simply water.
Best Plant Based Protein Powders
Vega Sport Premium Protein Powder, Vanilla, Vegan, 30g Plant-Based Protein, 5g BCAAs, Low Carb, Keto, Dairy Free, Gluten Free, Non-GMO, Pea Protein for Women and Men, 1.8 Pounds (20 Servings)
Orgain Organic Plant-Based Protein Powder, Vanilla Bean- Vegan, Low Net Carbs, Non-Dairy, Gluten-Free, Lactose-Free, No Sugar Added, Soy Free, Non-GMO, 2.03 Pound (Packaging May Vary)
Optimum Nutrition Gold Standard 100% Organic Plant-Based Protein Powder, Vitamin C for Immune Support, Vanilla, 1.51 Pound
Organic Vegan Sports Protein Powder, Vanilla – Probiotics, BCAAs, 30g Plant Protein for Premium Post Workout Recovery – NSF Certified, Keto, Gluten & Dairy Free, Non-GMO – Garden of Life – 19 Servings
NutriBullet Superfood Essential Plant-Based Protein (Non-GMO, No Sugar Added, gluten-free, vegan, keto-friendly, 9 essential amino acids
KOS Organic Plant-Based Protein Powder, Vanilla – Delicious Vegan Protein Powder – Keto Friendly, Gluten Free, Dairy Free and Soy Free – 2.4 Pounds, 30 Servings
Fit & Lean Fat Burning Meal Replacement Shake with Protein, Fiber, Probiotics, and Organic Fruits & Vegetables and Green Tea for Weight Loss, Vanilla, 1lb, 10 Servings Per Container
Garden of Life Raw Organic Fit Powder, High Protein for Weight Loss (28g) Plus Fiber, Probiotics & Svetol, Non-GMO Vegan Nutritional Shake, Vanilla, 32.8 Oz
Vegan smart Plant-Based Vegan Protein Powder by Naturade, All-in-One Nutritional Shake – Wild Berries (15 Servings)