Which Protein is Right for Me?

Written by: Ryah Nabielski, MS, RDN

As the nutrition world continues to debate how much fat and carbs (and what type) are best, everyone can agree about the importance of daily protein and that most of us aren’t getting enough to support optimal health.
However, it always makes sense to take a personalized approach to nutrition. The amount and type of protein that works for your friend may not work for your goals. Today’s article will explore protein and what sources to include in your diet. We’ll cover some protein basics, food sources, and supplemental options, including whey, collagen-egg, and vegan protein powders.
Keep reading as we explore:

The what, why, and how of protein
How to get enough protein with food and supplements
Quality protein sources
What protein powder is best for you

What is Protein? Why Do I Need It? And How Much?
Protein is one of the three macronutrients, along with carbohydrates and fat, that provide calories the body can use for energy. Protein is made of amino acids, some of which humans must get from the diet (called essential amino acids) and others that the body can produce.
Besides providing energy, amino acids are the building blocks of body structures. Notably, dietary protein is required to build muscle mass and increase strength. This connection is why fitness experts talk about high-protein diets and protein powders; you need enough protein to get the full benefits of strength training.
However, protein plays other essential roles, too. Optimizing protein status supports:

Truthfully, there isn’t a body system that doesn’t require protein. Yet, current guidelines (0.8 grams of protein per kilogram of body weight daily) are inadequate for supporting all body systems.
Current research suggests that humans need more protein than the minimum recommendations. You likely need 1.1 to 1.6 grams of protein per kilogram of body weight daily, depending on age, activity level, and other factors. Still, going up to 2 grams of protein per kilogram of body weight is safe, even over the long term (this is roughly 1 gram of protein per pound of ideal body weight).

How to Eat Enough Protein
It’s not necessary to track your protein intake (unless you want to), but you can use free tools for a short time to see how much you are eating and adjust.
Another strategy is ensuring you get protein with each meal and snack throughout the day. This approach can look like filling a quarter of your plate with high-protein food, or about 3 to 5 ounces, at each meal. Add additional high-protein snacks or protein powders around exercise to support muscle strength and recovery.
When you begin eating more protein, you’ll likely notice changes in body cues that can help you be more intuitive about your food choices, allowing you to follow your body’s guidance around protein intake instead of counting or tracking. When you eat enough protein for your body, you may notice:

Increased satiety (fullness and satisfaction from a meal)
Fewer cravings
Less hunger between meals
Lower desire for snacking
Balanced energy
Better focus
Stable mood
Improved sleep

Protein Food Sources
Good whole food sources of dietary protein include:

Meat – beef, bison, pork, wild game
Poultry – chicken, turkey, duck
Whole eggs
Minimally processed dairy products – milk, cheese, yogurt, cottage cheese
Fish and seafood
Minimally processed soy products – tofu, tempeh, edamame
Beans and lentils
Nuts, seeds, and nut butter
High-quality protein powders with a complete amino acid profile

You’ll get the protein benefits regardless of the source of these foods. However, when budget and availability allow, choose grass-fed, pasture-raised, and organic options for additional health benefits and lower exposure to pesticides and other contaminants.
For example, the amino acid composition between grass-fed and grain-fed beef is similar, but grass-fed beef may have additional benefits. A recent study found that grass-finished beef (beef that spends its entire life on pasture and no time in a feedlot) increases the micronutrient and beneficial compounds in the meat, including omega-3 fats, choline, myo-inositol, antioxidants, vitamin E, and others.

Personalizing Protein Powders
Protein powders offer a convenient way to increase protein throughout the day. Use them to supplement protein foods in the diet.
Just as some people prefer certain protein foods, there’s likely a protein powder that fits your needs best. Although, you can certainly rotate protein powders to increase the variety. Let’s explore the best fit when choosing between whey, collagen-egg, and vegan protein options.

Whey
Whey protein is one of the primary proteins in milk. It’s a natural, complete protein, supplying all the essential amino acids. It’s also high in branched-chain amino acids, particularly leucine, required for building muscle. After ingesting whey protein, the body goes into muscle-building mode.

Read all about whey protein: Whey Protein Benefits for Muscle Health

Whey protein might be a good choice for:

Increasing muscle mass and strength
Supporting exercise recovery
Counteracting muscle loss in those with advanced age, illness, or injury
Supporting insulin resistance
Supporting weight management and body composition goals
Supporting heart health
Those who tolerate dairy products well

Skip whey protein if you are sensitive or allergic to dairy or avoid milk for other reasons, such as a vegan diet.

Twenty2 Nutrition Grass Fed Whey Protein provides quality whey protein isolate from grass-fed cow’s milk. With added digestive enzymes, this formula may be better tolerated by those with lactose intolerance. Each serving (1 scoop) contains 25 grams of whey protein.

Collagen-Egg
Collagen-egg protein is a combination of collagen protein and whole egg powder. Collagen is the primary protein in skin and connective tissue throughout the body. It has a different amino acid profile than muscle and is considered an incomplete protein. Still, collagen is important in the human diet and often lacking in the modern food supply. Research suggests collagen supplementation supports healthy skin, bones, joints, digestion, pregnancy, hair, skin, nails, and more.

Read more about collagen protein: Why You Need More Collagen

Whole egg protein contains complete protein with all the essential amino acids. It also includes over 30 bioactive compounds, including B vitamins, choline, fat-soluble vitamins, minerals, antioxidants, and others. It’s truly nature’s multivitamin! And unlike you may have learned, eating eggs doesn’t cause high cholesterol; the benefits outweigh the risks for most people. Of course, please always work with your doctor or dietitian for personalized nutrition guidance.

Collagen-egg protein might be a good choice for:

Supporting skin health (improving skin hydration and elasticity, decreasing fine lines)
Supporting strong hair and nails
Supporting bone and joint health
Pregnancy
Supporting wound healing and recovery from childbirth, injury, or surgery
Those who are sensitive to dairy and want a complete animal-sourced protein

Skip collagen-egg protein if you are sensitive or allergic to eggs (or any other ingredient in the formula) or if you follow a vegan diet.
Combining collagen and egg protein creates a complete protein with all the health benefits of both protein sources. Twenty2 Nutrition Collagen-Egg Protein contains 20 grams of protein per serving (1 scoop). The collagen comes from grass-fed bovine hides.

Vegan
Protein intake for vegans and vegetarians is essential, and often, it takes more attention to meet daily needs. First, plant proteins are incomplete, so it’s important to include a variety of whole grains, beans, and nuts daily to cover your basis (or include some animal proteins, such as eggs, dairy, and fish, as desired).
Second, plant proteins from whole foods are less bioavailable, meaning that when you eat them, you may absorb fewer amino acids than animal foods. The workaround is eating a higher amount of total protein and choosing proteins that are easier to digest and absorb, like protein powders.
And finally, it’s helpful to consider that most plant sources of protein are also sources of carbohydrates. The trick is to eat enough protein without overdoing the carbohydrates. Protein powders can help here, too.

Read more about vegan and vegetarian nutrition: How to Optimize Your Plant-Based Diet

Vegan protein (especially pea protein) might be a good choice for:

Supporting muscle growth and strength
Supporting blood sugar balance
Supporting fullness and satiety
Vegetarian, vegan, and other plant-based diets
Anyone wanting to increase plant protein sources and include more variety in their diet
Those who are sensitive or allergic to dairy or eggs

Twenty2 Nutrition Vegan Protein combines pea and almond protein, providing all the essential amino acids, including branched-chain amino acids for muscle synthesis. Each serving (1 scoop) contains 25 grams of quality plant protein, along with probiotics and enzymes to support digestion and gut health.

Start with a solid foundation of dietary protein and add in the protein powder (or powders) that work best for you. Whether you choose whey, collagen-egg, or vegan, notice how you feel when you meet your daily protein needs.

This article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider before changing your diet or beginning a new supplement, especially if you are pregnant or breastfeeding, take medication, or have a medical condition.

Ryah Nabielski, MS, RDN is a Registered Dietitian, functional nutritionist, writer, and recipe creator. Ryah helps clients use a natural, food-as-medicine approach to improve fertility, pregnancy, hormone balance, autoimmunity, and discover a healthy relationship with food and body. Learn more about Ryah and her private practice at econutrition.co.

References

https://pmc.ncbi.nlm.nih.gov/articles/PMC8871094/

Posted on December 10, 2024

Morgan Snyders

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