Protein is possibly the most important macronutrient for overall health, strength, and weight loss. At Diet Doctor, we believe that most people would likely benefit from eating at least 1.2 grams of protein per kilogram of reference body weight, with many people benefitting from eating even more protein, up to about 2.0 grams/kilo. These calculations assume high-quality, highly absorbable, complete proteins – which are almost exclusively animal-sourced proteins.
What about plant proteins? As Peter Ballerstedt explains, plant proteins don’t have the same complete mix of amino acids; plus, they’re not as bioavailable as animal proteins. While that is important to know, nutritionist and author, Simon Hill, explains that you can easily navigate the differences between plant and animal protein. By being more “protein aware,” you can get a complete mix of amino acids and eat enough to aid muscle growth even with 100% plant proteins.
Which is right for you? That’s a personal decision. But the main take-home point is to know the difference between plant and animal protein and how you can ensure you are eating the right amount of whichever protein you choose.