WHY "PROTEIN VARIATION" IS SO POWERFUL FOR RESULTS
Updated: Sep 2
Like too many other topics in the fitness industry, the debate on what protein source is the best remains at the top the list. There are so many claims floating around these days, and that's why I love writing, because credible research, science, and common sense always clear things up for people. So without further ado, is there in fact a specific type of protein, plant or animal, that is superior to another across the board? Let's look at various things now, and you'll see for yourself what your options really are.
Over the years, I've seen a lot of charts (i.e., biological value, etc.) ranking protein types against one another. They all seem to correspond pretty well in the end, and as long as you are eating protein sources with a moderate to high score, there will not be a difference in muscle growth, and the advantages of each aren't anything to write home about, according to research. However, there does seem to be an exception when it comes to plant vs. animal-based proteins. There is no doubt you gain mass and satisfy biological needs with plant proteins, especially Soy Isolate, but there are some things to consider. If you want to learn more, read this article I wrote for Tony Gentilcore a few years back that covers all considerations.
IS ANIMAL PROTEIN BETTER FOR MUSCLE GROWTH?
Research on the subject comparing plant and animal proteins shows a slight edge in the younger populations for animal sources and a moderate advantage in older populations due to protein sensitivity issues. 1 Moreover, something to really consider is the protein density present in the animal sources in these studies. It was primarily milk sources, which have about half the protein per serving as true meat sources, so of course this just speaks to misleading media sources trying desperately to validate vegan claims to no avail. If it was actually meat being used and "protein density" was much higher, I'm sure the advantage would be greater, and this is even implied in the research. The reality is that you can use plant protein to a certain degree, but things are eventually going to be much harder and your return on effort invested will be much smaller, and you may not even have the energy since creatine and iron levels have been shown to be an issue according to research. 1 If vegan nutrition was so magical and worked well, you would see a lot more men systemically use this approach with superior gains, but we all know that is and will never be the case.
IS THERE A SUPERIOR TYPE OF MEAT FOR MUSCLE GROWTH?
As I alluded to earlier, muscle growth levels are very similar when consuming each type of meat, and I'll explain why momentarily. 2 On an interesting side note, (Sharper, 2017) found that Whey protein elicited greater power output relative to other meat sources, which could prove beneficial to athletes. And also of importance, there was no difference in strength gains or adaptations between each type of protein consumed, so if this was ever a concern for you, there is no need to worry; just make sure it's a complete source.
How do they all stack up against each other?
"If you’re choosing one meat to prioritize, lean beef or bison gives you the broadest package: high-quality protein, the most heme iron, the most creatine retention after cooking, and a complete amino acid profile. Chicken breast wins on leanness and cost, making it the practical backbone of most muscle-building diets. Fish brings the highest leucine density per serving along with omega-3 fats that support recovery. Pork scores highest on formal protein quality metrics and sits in the middle on nearly every other measure."3
SCIENTIFIC REFERENCES:
#2-https://www.academia.edu/95632420/The_Effects_of_Beef_Chicken_or_Whey_Protein_Post_Workout_on_Body_Composition_and_Muscle_Performance
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