Choosing Your Protein Sources

We know that protein is an essential nutrient, but protein is protein, right? Does it really make a difference where we get our protein from? In short, yes, it does make a difference. The long answer to that question, although not super complicated, will be the focus of this entire article.

There are a few things to consider when determining the quality of a protein source, so I’m going to break down the different kinds of protein sources, explain what makes some sources better than others, and provide you with some tips on selecting protein sources that will best suit you in your fitness journey. Let’s dive in!

Complete vs Incomplete Protein Sources

To kick things off, let’s look at one of the most important factors when determining the quality of a protein source: the amino acid profile. Amino acids are the molecules used by all living things to make proteins. Think of proteins as the building blocks of the body (like the bricks of a house), and amino acids as the ingredients needed to make these proteins (like the clay and shale used to make the bricks). Some protein sources have superior quantities and ratios of these amino acids, making them better choices from an amino acid standpoint. You wouldn’t want to use lower-quality bricks to build your house, would you?

Complete Proteins

There are 20 different amino acids, of which nine are considered essential. These essential amino acids (EAAs) cannot be synthesized by the body and must be obtained through diet. Protein sources that contain sufficient amounts of all nine of these EAAs are known as complete proteins. Animal-based proteins typically fall into this category, making them the “gold standard” of protein sources. These proteins are also the most bioavailable, meaning they're easily absorbed and utilized by the body. Complete proteins include:

· Meats like fish, poultry, seafood, and red meat

· Animal products like dairy and eggs

Incomplete Proteins

Some protein sources lack one or more of the essential amino acids, making them incomplete proteins. Most plant-based proteins fall into this category. Great examples of incomplete proteins include:

· Legumes like beans and lentils

· Plant-based products like soy and tofu

· Grains like rice and whole grain bread and pasta

· Nuts and seeds like almonds, pistachios, cashews, walnuts, and flaxseeds

While these protein sources are often considered inferior sources compared to complete proteins, simply combining two complementary incomplete proteins that fill each other’s gaps will allow you to get all the EAAs you need. For example, combining rice (high in methionine and cysteine but low in lysine) and beans (rich in lysine but lacking methionine and cysteine) gives you a complete amino acid profile. Other great examples include peanut butter with whole-wheat bread and hummus with whole-grain crackers. While these proteins typically aren’t quite as bioavailable as animal-based proteins, including them in the diet can provide many nutrients not found in animal products, making them an important addition to a healthy diet.

Nearly Complete Proteins

Nearly complete proteins are plant-based proteins that contain all essential amino acids but may be low in one or two of them. They are closer to complete proteins and can sometimes meet the body's needs without extensive combining, especially when consumed in a varied diet. Nearly complete proteins include:

· Quinoa (contains all nine essential amino acids but is lower in lysine)

· Buckwheat (contains all essential amino acids but is lower in lysine and threonine)

· Hemp seeds (contain all essential amino acids but in varying proportions, not as balanced as animal proteins)

Tips for Optimizing Your Protein Intake

Protein Variety

Variety is key to a nutritious diet. Combining different protein sources throughout the day will ensure adequate intake of EAAs. Incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains will provide not only a healthy amount of protein but also fiber and various vitamins and minerals, allowing us to reap the health benefits and contribute to a balanced diet, whether you’re following a strictly plant-based diet or not.

Macro Balance

Protein, while essential, isn’t the only macronutrient your body needs. Always try to balance your protein with healthy fats, fiber-rich carbohydrates, and plenty of vegetables to ensure a wide range of nutrients and to optimize your digestion and absorption of protein and other nutrients. Consider adding protein sources that already contain high amounts of other essential nutrients, like salmon and other fatty fish, which are excellent sources of omega-3 fatty acids.

Natural > Processed

Low-processed, natural whole foods not only provide the highest amounts of protein, but they also provide many other essential nutrients that highly processed, pre-packaged foods simply do not. Additionally, overly processed foods often contain high levels of added sodium, preservatives, and unhealthy fats, and lack much of the protein and other nutrients found in more natural foods.

Choose fresh or frozen, minimally processed meats like chicken, turkey, fish, and lean cuts of beef or pork. Try to avoid highly processed meats like deli meat, bacon, sausage, jerky, battered chicken patties/tenders/nuggets, or fried fish. While it’s okay to have these things in moderation, they have far lower nutritional value and may lead to long-term health complications if consumed too often.

Ideal Cooking Methods

How you prepare your protein matters. You don’t want to damage the proteins and make them unusable to your body. Avoid charring meats as this can not only damage the protein but can also cause the formation of harmful, possibly carcinogenic compounds. Grilling, baking, broiling, steaming, and air frying are ideal options as they don’t add extra calories or damage the proteins like oil frying can. If you choose to fry with oil, avoid deep frying altogether, choose the right type of oil, and avoid overcooking and charring the food. I recommend avocado oil over other oils due to the superior omega-3 fatty acid content and the extremely high smoking point (lower smoking point = higher chance of the oil becoming toxic to the body).

*Bonus Tip: Protein Supplements

For individuals new to fitness, those on a strictly plant-based diet, and anyone looking to build or maintain muscle, getting enough protein in our diet can quickly become our greatest challenge. While I always recommend getting as much protein from whole foods as possible, sometimes our day-to-day life can make this seemingly impossible. This is where protein supplements come in.

There are tons of different protein supplements to choose from, including ready-to-go shakes, powders, and bars. Most protein supplements are safe and effective, and the convenience alone can make them very enticing. We can (and will) do an entire article on protein supplements, but it’s important to note here that supplements are supposed to do just that: supplement something we are deficient in. They should complement, not replace, whole food sources, as this can lead to deficiencies in other essential nutrients. Also, if you’re trying to lose weight, the compact nature of protein supplements may create the additional challenge of not filling you up and curbing your appetite the way real food can. If you just can’t seem to get your protein where it needs to be, a protein supplement might just be the extra tool you need. Just try not to let them become a crutch out of laziness (not pointing any fingers here as I’ve been guilty of this).

Wrapping Up

Protein is a cornerstone of a healthy diet, and there are huge advantages to consuming a variety of both complete and incomplete protein sources. For the best results in your fitness journey and the most benefits to your overall health, strive for a variety of high-quality whole foods for the majority of your protein. Take a balanced approach to your nutrition so you don’t sell yourself short on other essential nutrients, like fiber, healthy fats, and vitamins and minerals. Be mindful of how you prepare and cook your food, as you don’t want to compromise the protein content and overall health benefits of healthy foods. Finally, consider trying out some protein supplements if you’re really struggling to hit your protein goals- just avoid an overreliance on them. You can look forward to more articles and videos on the topic of protein and pretty much all facets of health and fitness. Thanks for reading!

Need further help sorting out your nutrition playbook? Book an in-person or online consultation with us, ZNT Personal Training — based in Louisville, KY. Give us a call at (502) 233-3348, email zack@zntraining.com, or click here to learn more.