What it is:
Previously, we covered the timing and quantity of protein; this article will focus on protein quality. Quality has multiple categories, from fast vs. slow / plant vs. animal / why sustainability matters. We’ve also created a deep dive into the amounts of protein in foods so that you can begin to form your own eating plans or speak with your Client Advocate to build the best strategy to reach your goals.
Purported claims:
Proteins have an array of functions and are involved in almost every cellular process, including but not limited to:
Hormones and neurotransmitters
Structure, signaling, and transport
Enzymes and coenzymes
Binding and Motor functions
What the science says:
We emphasize consuming a variety of plants and other protein foods. One of the major reasons is due to how we absorb our nutrients. There are 'fast' and 'slow' proteins which need to be considered.
Fast proteins are quickly digested and absorbed because they have already been broken down into smaller proteins. These include whey, soy, Amino Acid (AA) mixtures, hydrolyzed peptides, etc. When trying to build muscle and stimulate whole-body protein synthesis, these are fantastic at kick-starting the process and permitting us to keep up with the high demands of constant protein intake throughout the day.
Slow proteins, such as casein or whole food items, allow for a steady supply of protein as it is gradually broken down and brought into circulation and our cells. This is useful in minimizing catabolism or the breakdown of muscle and other cells because it's a steady source our body can utilize instead of reaching for our muscle stores. A mixture of these types is essential, especially as we age and find it more challenging to process proteins or when building large amounts of muscle that require constant intake.
There is a lot of debate regarding plant versus animal foods, but when it comes to proteins, there is no doubt that both types have unique benefits. There are more options for complete amino acid profiles in animal proteins. Soy is the closest plant protein that you can get to the best ratio of amino acid requirements. But combining non-complete plant proteins with their complementary partners (e.g. rice and beans) will provide a complete protein and offer an array of other phytonutrients and fiber that is sorely lacking in most people's diets.
Complete vs. Incomplete
Animal proteins possess all the amino acids and are therefore called ‘Complete Proteins.’ However, plant foods contain a full profile of AAs but sometimes in minimal quantities. Pairing your plant proteins allows you an umbrella of nutrients that contribute to your overall health, not just building muscle. Therefore, spreading protein intake throughout the day is crucial for everybody. Muscle Protein Synthesis (MPS) is more significant when there is a spread intake, as we are constantly recycling and renewing our tissues.
Vegan and Vegetarian Diets
Omnivores should gather their protein needs from a wide selection of plant and animal proteins. Those who follow Vegan and Vegetarian diets will need to be more focused in their approach to protein. With a well-planned eating pattern, adults can meet their nutritional needs utilizing plant-based foods. Not only that but research has shown that plant-based food diets may be preventative and provide treatment for certain diseases. And although this is a complex area of science, as other articles have shown worldwide meat intake to correlate positively with life expectancy, it is vital to focus on your goals and health aspirations.
Getting a high amount of protein from a vegan diet without exceeding calories can be tricky and requires discipline (and, most likely, supplements, too, with isolated components such as leucine). But it is absolutely doable.
Soy, such as tofu, is the closest you can get to the best ratio of amino acid proteins in a plant food. However, being aware that plant proteins have a tougher food matrix to break down (due to their fiber content) just requires a little bit more “know-how.” For example:
Grains tend to lack the AA Lysine but have methionine in higher amounts.
Legumes tend to lack the AA Methionine, but if you combine it with a grain, you’ll be sorted for the correct protein profile.
Beans, lentils, nuts, seeds, whole grains, and other plant proteins are rich in fiber, phytonutrients, and antioxidants that are critical for digestive, cognitive, cardiovascular, and metabolic health, among many other health benefits. Therefore, focusing on high-protein plant foods will benefit everyone, no matter your food plan.
Bioavailability
As we stated above, plants are limiting in certain amino acids as they are tougher to access due to the food matrix they exist in. Fiber prevents the easy breakdown. This is not necessarily a bad thing, just a different process of breakdown and absorption. As we age, accessing these AAs might be more problematic; therefore, we may have to shift to a more animal-focused protein diet or supplement with concentrated protein sources (like powders).
On the other hand, animal proteins have a more complete amino acid profile with higher bioavailability than plant proteins. They are also rich in the BCAA - leucine, which is essential for protein synthesis. Selecting various protein sources will give you the best chance at optimizing your health and meeting all your needs. Below are some different protein sources we recommend not just for their high protein levels but also for their added benefits:
Complete Nutrient-Dense Protein Sources
Complete Animal Proteins
Eggs
2 eggs = 12g/protein
Inexpensive protein source. High in Choline and Vitamin D.
Salmon
4 oz = 23g/protein
High in Omega-3 Fatty Acids, Creatine (0.4g), B12, Selenium.
Non-fat Greek Yogurt
1 cup = 14g/protein
High in Calcium, Probiotics (live formula), B12, B2.
Herring
4 oz = 26g/protein
High in Omega-3 Fatty Acids, Creatine (0.5g).
Whey Protein Powder
1 scoop (30g) = 23g/protein
Convenient. High in Leucine, Calcium, Magnesium, B12.
Complete Plant Proteins
Buckwheat
1 cup cooked = 5.5g/protein
High in Fiber, and Riboflavin.
Chia seeds
1 tbs = 2.4 g/protein
High in Soluble Fiber, Antioxidants and Omega-3s
Nutritional Yeast
1 tbs = 4 g/protein
Rich in B vitamins, Selenium, Zinc, and Folate.
Spirulina
1 tbs = 4 g/protein
Rich in Anti-inflammatories (Phycocyanin) and Antioxidants, Copper.
Tempeh
½ cup = 16g/protein
Rich in Antioxidants, Iron, and B12.
Tofu
½ block = 12g/ protein
Rich in Leucine, Calcium, Vit A, Manganese, and Iron.
Incomplete Plant Protein Combos
Lentils and Wild Rice
Lentils are low in methionine but high in lysine.
Wild rice is low in lysine but high in methionine.
Nuts and Seed Mix (Almonds, Flax, Pumpkin, Sunflower seeds)
Almonds are low in methionine and cysteine but high in lysine and arginine.
Flaxseeds are low in lysine and methionine but high in arginine.
Pumpkin seeds are low in lysine but high in methionine and cysteine.
Sunflower seeds are low in methionine but high in arginine.
Hummus and Pita
Chickpeas (Hummus) are rich in lysine but low in methionine.
Whole wheat bread is higher in methionine but lower in lysine.
Nutrient-Dense Protein Plant-Foods
Spinach
1 cup (cooked) = 6g/protein
Edamame
½ cup = 9g/protein
Chickpeas
½ cup = 8g/protein
Broccoli
1 cup (cooked) = 2.5g/protein
Asparagus
1 cup (cooked) = 2g/protein
Sourcing your protein from a wide variety of plants and animal foods is the easiest way to get your full spectrum. Your meals can vary greatly, and it is highly dependent on the individual, but it can look a bit like the example below.
*This is a daily model of protein requirements, not a meal plan.
Breakfast (36g Protein)
2 eggs = 12g P
1 cup Non-fat Greek Yogurt = 14g P with
25g Seed Mix (pumpkin, flax, sunflower, sesame) = 6.5g P
1 Tbs Spirulina = 4g P
Lunch (44g Protein)
½ cup Hummus and 1 Pita = 14g P
4oz Shredded Chicken = 31g P
Snack (13g Protein)
Can of Herring = 13g P
Dinner (36g Protein)
½ cup Lentils = 9g P
½ cup Wild Rice = 3.5g P
4oz Salmon = 23g P
Pre-sleep Snack (14g Protein)
1 cup Non-fat Greek Yogurt = 14g P
(Maybe, with honey and tart cherries for sleep)
The total for the protein here is 143g of protein. Everyone’s exact daily amounts will differ, but aiming for ~130g of protein over 3 meals and 2 snacks is a good place to start.
Per day, focus on 1.6g/kg of Actual Weight (CBW) if BMI is <30; but for BMI 30 or higher, use the weight as if your BMI was 30. This guide has proven optimal for gaining and maintaining muscle mass. Don’t forget all your other veggies to meet your phytonutrient and antioxidant needs!
Supplements
Research shows as long as amino acid combinations are balanced, there does not seem to be a difference in supplement assistance. Therefore, if you choose to supplement with a protein powder, whether you select whey or a plant-based mix (e.g. pea and brown rice), the research has found no difference in muscle gain or maintenance. These powders are highly processed, which is excellent for absorbability, but you should always aim to source your nutrition from whole foods first.
Again, be careful with calories, as vegan powders may have more calories per gram and require larger doses to reach the same AA profile. This can hinder body recomposition if done incorrectly.
Sustainability
Where and how you source your food impacts more than just your health. We recommend a certain standard of sustainably sourced plants and animal foods in order to optimize your body's conditions. The type of protein you're consuming is directly related to the surroundings it was grown in and, therefore, what you're putting into your own system. Both plant and animal mass-mono production can harm the body and the world. From almonds to beef production, which guzzle up water sources and yield sub-par foods from depleted soils and grains, we want to root our health in good foods produced well.
Sustainable farming practices, no matter the item, can reduce carbon sequestration, synthetic chemicals, and water loss. It can also promote healthier soil, which is restorative on many levels, from our gut microbiome to the microbiome in the dirt.
Prioritizing animal welfare as part of your high-quality, optimized diet isn't difficult if you know what to look for. We recommend animal proteins such as:
Organic Grass-fed meats - Grain-fed cows have a high saturated fat content and utilize significant amounts of water, land, and energy for cultivation, irrigation, and transportation.
Wild game - Tends to be a leaner, nutrient-dense meat with reduced antibiotic or hormone use. Aim for local, organic, ethically sourced items.
Free-range Organic poultry and eggs - Tend to have higher levels of certain nutrients, such as omega-3s, due to the chickens' access to an assortment of outdoor plants and bugs. Reduced stress and disease are good for the chickens as well as humans.
Line-caught, sustainable, low-mercury fish or seafood - Are rich in iron, zinc, Vitamin E, B-vitamins, and have more omega-3s than their feedlot, altered diet counterparts. Line-caught also reduces bycatch and avoids the issue of mass trawlers that destroy habitats. Look for labels such as Marine Stewardship Council (MSC) or check out Seafood Watch.
Also, aim for smaller fish that have lower mercury levels. Think SMASH (Sardines, Mackerel, Anchovies, Salmon, and Herring)
And plant proteins such as:
Look for labels and certifications that state Organic, non-GMO, and Fair Trade. If you're unable to source all your foods as organic, focus on the Dirty Dozen.
Organic produce and fewer packaged foods are a few ways to reduce the pesticides and chemicals you constantly consume that add body-burden to your system. Check out our post on detoxing to learn more.
Sustainable, regenerative practices that produce optimal proteins will generate better outcomes for both the planet and your health. One research paper suggested a shift of American intake to optimized protein levels and a ratio of plant to animal proteins at 60:40, would save 129 billion kilograms of CO2 and 3.1 trillion gallons of water. And immensely improve overall general health.
Our take:
Variety is crucial! If you take anything away from this article, it should be to broaden your protein sources. From beans to beef, puzzling together your meals from as many nutrient-rich, whole foods as possible will give you the best shot at a high-quality life.
Will this benefit you?
Yes! Understanding your specific protein needs and how to source all the items required, will absolutely benefit you and your health.
Still curious to try it? If you do, here’s what to keep an eye on:
Be wary of falling into the trap of unhealthy or highly processed protein sources.
Processed meats such as hot dogs are considered carcinogenic by the World Health Organization. Limit these to a very occasional food, if at all.
Low-quality supplements - Remember to source from a trusted vendor, as the FDA does not regulate supplements, and manufacturers do not have to prove their effectiveness, accuracy of labeling, or safety. Therefore, the powder you’re taking may not contain what it says. And even if it does, it might have contaminants like heavy metals. Please contact your Client Advocate regarding our supplement program to find the best sourced items.
References and additional reading:
Krause's Food & the Nutrition Care Process. Elsevier Inc, 2017. Print.
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