Eggs can also be a good option. Animal proteins, such as meat, eggs and milk, are complete proteins, meaning that they provide all the essential amino acids our bodies need. Animal products provide the highest quality sources of protein. However, some protein sources may be better for overall health.
For example, fish and white meat tend to contain less fat than red meat. Did you know that of all the proteins, egg protein is the highest quality and all other proteins are compared to it to obtain their score? That's right, egg protein (both the one found in the yolk and the white) is a complete protein and the body uses almost 100 percent of it. And if you're allergic to dairy products or don't like the taste of whey or casein, egg protein is an excellent alternative. While some plant proteins, such as pea protein and soy, are also sources of complete proteins, many other plant foods are considered incomplete proteins (.
A fresh egg white contains 3.6 grams of protein, while a tablespoon of egg white protein contains approximately 25 grams of protein, depending on the brand you buy. Common animal-based protein powders include whey protein, egg white protein, casein, collagen, and isolated beef protein. Egg white protein powder is an inexhaustible source of nutrition containing around 25 grams of quality protein per tablespoon. As for plant-based sources, a study suggests that rice protein isolate may offer similar benefits to whey protein.
Certain animal protein sources may contain high levels of heme iron and vitamin B-12, while some plant-based foods lack these nutrients. Rather than focusing on consuming one or the other, it may be better to focus on following a varied diet rich in nutrient-rich plant proteins and lean animal proteins. There are plenty of options for those looking to increase their protein intake, and animal-based protein powders top the list. While whey protein is ideal for those who exercise regularly and try to build muscle, it's also an excellent protein for those who want to increase their protein intake but need a practical but tasty option.
Whey protein is absorbed within 1 hour of consumption; casein is a slow-release protein that is absorbed within 6 to 7 hours. Although plant-based proteins are gaining in popularity, animal proteins still maintain their weight in terms of nutritional profile and benefits. Animal-based proteins are made up of complete proteins that contain all the essential amino acids, while plant-based proteins often lack some amino acids. In addition, animal-based protein powders tend to have better mix and flavor profiles than plant-based protein powders.
People who consume or are considering a vegetarian or vegan diet may worry about getting enough protein from their food.