What are the Different Types of Protein
There is no doubt that different types of protein are crucial to your health. The amino acids present in the nutrient build and repair muscles, increase muscle mass, lower blood pressure, strengthen bones, improve mental health, and sleep. Like a lot of protein-rich foods available, people find it confusing to make out which type of protein source will be the best for them.
To help you get the right protein intake, we dip into the complicated scientific data and deliver all necessary information related to protein, its need, and its types in a simplified form. Take a glance:
Why Do You Need Protein?
To understand why you need it, you first should know what protein is. Protein is a micronutrient, which means a nutrient that your body requires in large amounts along with fats and carbohydrates. A right protein intake builds muscle mass and gives energy to the body.
In fact, the amino acids available in protein are responsible for muscle synthesis and neurological processes. There are 22 different amino acids in the body: Non-Essential Amino Acids (produced naturally by the body) and Essential Amino Acids (not produced naturally by the body and must get through a diet).
So, for obtaining those 9 essential amino acids, you have to rely on different types of protein-rich foods.
What Are The Different Types Of Protein?
Now, as we know the need for protein in our body, we should move further to understand the type of protein sources available and from where we can get those essential amino acids.
So, there are three main sources of proteins: Plant-based, Animal-based and Supplements
Plant-Based Proteins Include:
Greek yoghurt (one 5.3-oz. container has 14 g)
Tofu (3/4 cup carries 15 g)
Quinoa (1 cup holds includes 8 g)
Tempeh (1 cup contains 33 g)
Lentils (1 cup holds 18 g)
Beans (1 cup of black beans has 15 g)
Animal-Based Proteins Include:
Chicken (one chicken breast includes 53 g)
Fish (one 0.5-oz. yellowtail fish fillet carries 34 g)
Eggs (one large egg have 6 g)
Pork (3 oz., 4 percent fat holds 27 g)
Turkey (4 oz. contains 22 g)
Beef (4 oz., 20 percent fat comprises 22 g)
The main difference between plant and animal proteins is that most animal proteins are complete proteins, meaning they have all 9 essential amino acids that our bodies need. However, a few plant proteins are considered incomplete proteins because they have a lack of at least one essential amino acid. But don’t fret vegetarians, nutritionists also say that eating multiple plant proteins together can produce the effect of complete proteins.
In the market, you may get a large number of protein powders or supplements, but you should opt for only those that contain all nine essential amino acids- histidine, methionine, phenylalanine, isoleucine, threonine, leucine, lysine, tryptophan, and valine.
Protein shakes can be formulated with one or two milk derivatives like casein or whey. Or lactose-intolerant people can have soy or peanuts protein powders. Now, there also comes packaged snacks filled with supplemental proteins like whey or soy. There is nothing wrong with using them as long as they are not only your source of protein.
So, these are the different protein sources you can count on to get your complete protein intake. Also, make sure to space out meals because research suggests that the average person can absorb about 10g-30g of protein in an hour. Thus, to get the most out of your protein consumption, spread out your meal by eating between 10 and 25 grams of protein for each main meal.