Last week I wrote about the importance of getting enough protein and a range to shoot for. If you missed that article, check it out here. Now let’s talk about the different types of protein and protein supplements you can add in to get enough for your body.
The macronutrient protein is composed of amino acids (AAs). There are essential and non-essential acids. This refers to if the body can make it, and does not need it to come from the diet (non-essential), or if the body cannot make it, and it needs to be consumed in the diet (essential). Then there are AAs that are conditionally essential; the body can create these AAs sometimes, but not when the body is under a deal of stress and it’s using those resources for vital functions.
Because the body cannot produce the essential AAs (EAAs), it’s very important that we consume all nine of them through the diet, as they are central in maintaining and repairing tissues (including muscle tissue), hormones, enzymes and neurotransmitters. Complete proteins are foods (or protein supplements) that contain adequate proportions of these
EAAs.
Animal food and products are complete proteins; meat, fish, poultry, dairy, eggs. Most plant proteins are incomplete (lacking adequate proportions of EAAs); with the exception of soy, quinoa, buckwheat, and a few others. Some plant foods can be combined to create a complete protein, like beans and rice, but it’s important to keep in mind the macronutrient profile of these meals (typically high in carbs and low in total grams of protein).
It’s especially important to consume complete protein within 30 minutes post workout, to ensure those EAAs are available to repair muscle tissue.
Types of protein supplements
Complete
Whey: This protein is derived from milk and is quickly digested. For those that consume and properly digest dairy, this is the one you want to take post workout or to boost protein intake anytime during the day.
Casein: Casein also comes from milk, but is digested and absorbed much slower than whey protein. This is commonly taken before sleeping by individuals that are looking to put on lean tissue (muscle), for a steady supply of AAs overnight.
Egg white: This is a good option for individuals that do not tolerate dairy and are looking for a complete protein.
Pea/rice blend: Because neither peas or rice are complete protein sources, some protein supplement companies offer a blend of pea protein and rice protein in adequate proportions to offer a complete plant-based protein.
Soy: Although soy is a complete protein source, regular consumption can be detrimental to hormone health, for both men and women, as it contains high amounts of isoflavones (phytoestrogens) that bind to estrogen receptors in the body.
Incomplete
Collagen: This supplement is a great addition to anyone’s diet, as it helps strengthen the integrity of the gut lining (SO important!) and strengthens hair, skin and nails, but it does lack the EAA tryptophan, making it incomplete.
Beef: Beef isolate is actually not a complete protein and has an AA profile very similar to collagen. Keep in mind this is a beef isolate and not a steak! A steak will be an excellent source of complete protein.
Hemp: Although hemp does contain all 9 EAAs, it is low in lysine so it is categorized as an incomplete protein.
Pea and rice: On their own they are incomplete, but again, when blended in proper proportions they make a complete protein.
When choosing a protein supplement it’s likely your decision will be based on dietary restrictions and whether the protein source is complete or incomplete. It’s also a good idea to go with as clean a brand as possible. Personally, I typically go with Naked Nutrition*. Their protein supplements are, non-GMO, grass-fed, organic and contain zero fillers.
*I have no affiliation with this company, they don’t know I exist, I’m just promoting a company doing it right
Fuel better, feel better,
Sara
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