Plant Protein Vs Animal Protein: Which is Better for You

We could compare plant and animal protein from many different angles; the health state of an individual, muscle-building power, sustainability, etc. 

To know which is better for you, we will include pros and cons, score features of each, and base our article on new research and personal experience. 

So let’s get to it.

Plant Protein Vs Animal Protein in a Nutshell

Feature	Animal Protein	Plant Protein
Amino Acids	Complete	Incomplete (often)
Digestion	Easier	Slightly less digestible
Iron	High (heme iron)	Lower (non-heme iron)
Vitamin B12	Rich	Low or absent
Creatine	Present	Absent
Fiber	Low	High
Antioxidants	Lower	Higher
Health Risks	Increased risk of heart disease and some cancers (excess)	Lower risk of heart disease, some cancers, and type 2 diabetes
Environmental Impact	Higher	Lower

Plant Protein

Plant protein, derived from various plant sources, has emerged as a powerful alternative to animal protein, offering a plethora of benefits for both health and the environment. Let’s delve into its exciting world:

Nutritional Powerhouse:

• Protein Punch: While some plant sources might be “incomplete” in amino acids, combining different types (e.g., beans and rice) creates a complete protein profile. Soybeans, quinoa, and hemp seeds are even complete on their own!
• Fiber: Plant proteins are naturally high in fiber, aiding digestion, promoting gut health, and keeping you feeling fuller for longer.
• Micronutrients: They are rich in vitamins and minerals like iron (non-heme, slightly lower absorption), folate, magnesium, and potassium.
• Antioxidants: Plant proteins are packed with antioxidants that combat free radicals and protect against chronic diseases.

Health Advantages:

• Low in saturated fat and cholesterol, plant proteins promote cardiovascular health and lower the risk of heart disease.
• Studies suggest potential links between plant-based diets and lower risks of certain cancers.
• Plant proteins help regulate blood sugar levels, reducing the risk of type 2 diabetes.
• Their high fiber content and satiating properties aid in weight management and healthy eating habits.

Variety is key

The world of plant proteins is diverse and delicious! Explore a vast array of sources like:

• Legumes: Beans, lentils, chickpeas, peas (high in protein and fiber)
• Nuts and Seeds: Almonds, cashews, chia seeds, hemp seeds (protein, healthy fats, and micronutrients)
• Tofu and Tempeh: Soy-based options rich in protein and versatile for cooking
• Quinoa and Whole Grains: Complete protein sources with added fiber and complex carbohydrates
• Nutritional Yeast: Fortified with B vitamins and offering a cheesy flavor boost

Tips for Plant Protein Success:

• Combine different sources: Create complete protein profiles by mixing and matching legumes, grains, nuts, and seeds.
• Plan your meals: Incorporate plant proteins into various dishes throughout the day for optimal intake.
• Get creative: Explore flavorful recipes and experiment with different cooking methods to keep things exciting.
• Supplementation may be helpful: Consider creatine supplementation for optimal muscle building if on a plant-based diet.

Plant protein offers a compelling choice for a healthy and sustainable lifestyle. Whether you’re seeking improved health, environmental benefits, or simply delicious culinary adventures, the plant-based protein world awaits your exploration!

Animal protein

Animal protein, a cornerstone of many diets, boasts a unique nutritional profile and plays a significant role in human health, particularly in muscle building and nutrient provision. Let’s dive into its world:

Muscle Building Machine

• Complete Amino Acid Arsenal: Animal proteins are generally “complete,” meaning they contain all nine essential amino acids our bodies need for building and repairing tissues, especially muscle.
• High Bioavailability: They are readily absorbed and utilized by the body, making them highly efficient for muscle protein synthesis and growth.
• Creatine Powerhouse: Many animal sources, particularly red meat, are naturally rich in creatine, another key player in muscle performance and strength gains.

Nutrient Bonanza

• Iron Champion: Animal proteins, especially red meat, are a rich source of heme iron, which is easily absorbed by the body, combating iron deficiency anemia.
• Vitamin B12: Only found in animal sources, vitamin B12 is crucial for nerve function and red blood cell production.
• Zinc and Selenium: Animal proteins offer readily absorbed zinc and selenium, essential for immune function, thyroid health, and antioxidant activity.

Health Considerations

• Some animal sources can be high in saturated fat and cholesterol, requiring mindful consumption to maintain heart health.
• Animal agriculture generally has a higher environmental footprint compared to plant-based protein sources.
• For some individuals, animal welfare and ethical considerations regarding animal production play a role in dietary choices.

Popular Animal Protein Sources

• Meat: Beef, chicken, pork, lamb (protein, iron, zinc, creatine)
• Poultry: Chicken, turkey (protein, vitamin B12, selenium)
• Fish and Seafood: Salmon, tuna, sardines (protein, omega-3 fatty acids, vitamin D)
• Eggs: A complete protein source, rich in choline and other essential nutrients
• Dairy Products: Milk, cheese, yogurt (protein, calcium, vitamin B12)

Balancing Your Plate:

• Moderate Intake: Enjoy animal proteins in moderation as part of a balanced diet rich in fruits, vegetables, and whole grains.
• Choose Lean Cuts: Opt for lean cuts of meat and poultry to minimize saturated fat intake.
• Variety is Key: Include diverse animal protein sources to ensure a comprehensive nutrient intake.

Animal protein remains a valuable dietary component for many individuals, offering a wealth of muscle-building potential and essential nutrients. However, mindful consumption and a balanced approach are key to maximizing its benefits while managing potential downsides.

Plant Protein Vs Animal Protein: Amino Acids profile

Animal proteins: Generally considered “complete” proteins, meaning they contain all nine essential amino acids our bodies need. Examples include meat, poultry, eggs, and dairy.

Plant proteins: Often “incomplete,” meaning they might lack one or more essential amino acids. However, you can combine different plant sources (e.g., beans and rice) to create a complete protein profile. Soybeans, quinoa, and hemp seeds are some exceptions as they are complete plant proteins on their own.

Plant Protein Vs Animal Protein: Digestion

Animal proteins: Generally easier to digest and absorb for most people.

Plant proteins: Can be slightly less digestible due to fiber content, but this can also have health benefits like promoting gut health.

Plant Protein Vs Animal Protein: Nutrient profile

Animal proteins: Rich in iron (heme iron, readily absorbed), vitamin B12, and creatine.

Plant proteins: Good source of fiber, antioxidants, and some vitamins and minerals. However, may be lower in heme iron and vitamin B12.

Here are some animal protein alternatives to add to your diet.

Plant Protein Vs Animal Protein: Muscle building

Research suggests animal protein slightly edges out plant protein for muscle building. However, both can be equally effective with proper planning and adequate protein intake.

Plant-based diets can achieve similar muscle gains with:

• Eating slightly higher overall protein amounts (1.2-1.6g/kg body weight vs. 0.8-1.2g/kg for omnivores) based on your daily protein goals.
• Strategic plant protein combinations to ensure complete amino acid profile.
• Creatine supplementation for some individuals.

Animal Protein:

Generally considered superior for muscle growth due to:

• Complete amino acid profile: Contains all essential amino acids, particularly high in leucine, which stimulates muscle protein synthesis.
• Higher digestibility: Easier for the body to absorb and utilize for muscle building.
• Naturally rich in creatine: Another key player in muscle growth and performance.

Plant Protein:

• Pros:
  • Generally lower in saturated fat and cholesterol, promoting better heart health.
  • Rich in fiber, aiding digestion and gut health.
  • Abundant in various plant sources, offering dietary diversity and flexibility.
  • Sustainable and environmentally friendly compared to animal protein production.
• Cons:
  • Often incomplete in amino acids, requiring strategic combination of sources (e.g., beans and rice) for a complete profile.
  • Lower digestibility may lead to slightly less efficient muscle protein synthesis.
  • Generally lower in creatine, requiring supplementation for some individuals.

Animal protein vs Plant protein: Absorption

The absorption of protein, whether animal or plant-based, plays a crucial role in its utilization by the body for building and repairing tissues, including muscle. Here’s a breakdown of the key differences:

Animal Protein:

• Higher Absorption Rate: Generally, animal proteins boast a higher absorption rate, ranging from 90-95%. This is due to their complete amino acid profile and readily available forms of certain nutrients like iron (heme iron).
• Easier Digestion: The simpler structure of animal proteins often makes them easier for the digestive system to break down and absorb.

Plant Protein:

• Lower Absorption Rate: Plant proteins typically have a lower absorption rate, ranging from 70-80%. This is attributed to factors like:
  • Many plant sources lack one or more essential amino acids, requiring strategic combinations for complete absorption.
  • Plant compounds like phytates can bind to minerals and proteins, reducing their absorption.
  • While beneficial for gut health, fiber can also somewhat hinder protein absorption.

However, it’s important to consider these nuances:

• The difference in absorption rates is often smaller than initially thought. For most individuals, even the slightly lower absorption of plant protein doesn’t significantly impact overall protein utilization, especially when consumed in sufficient quantities.
• Certain factors can enhance plant protein absorption:
  • Soaking, sprouting, and fermenting grains and legumes: This reduces antinutrient content and improves digestibility.
  • Combining complementary plant sources: Strategically combining different plant proteins helps create a complete amino acid profile, optimizing absorption.
  • Consuming adequate vitamin C: Vitamin C aids in iron absorption from plant sources.

Therefore:

• Both animal and plant proteins can be effectively absorbed and utilized by the body.
• While animal protein may have a slight absorption rate edge, the difference is negligible for most individuals with mindful dietary choices.
• Focusing on overall protein intake, strategic plant protein combinations, and incorporating absorption-enhancing practices can ensure adequate protein utilization from plant sources.

Ultimately, the choice between animal and plant protein depends on individual preferences, health goals, and ethical considerations. Both options can be incorporated into a healthy diet that meets your protein needs.

Plant protein vs Animal Protein Powder

Protein powders offer a convenient way to boost your protein intake, but choosing between plant and animal-based options can be confusing. Here’s a breakdown to help you navigate the protein powder aisle:

Nutritional Profile:

• Protein Content: Both types typically offer similar protein content per serving, around 20-30 grams.
• Amino Acids:
  • Animal Protein Powders: Usually complete, containing all essential amino acids readily available for absorption. Whey and casein are popular examples.
  • Plant Protein Powders: Often incomplete, lacking one or more essential amino acids. Soy, pea, and hemp powders are widely used, but require strategic combinations for a complete profile (e.g., rice and beans).
• Other Nutrients:
  • Animal Protein Powders: Generally higher in heme iron, vitamin B12, and creatine.
  • Plant Protein Powders: Rich in fiber, antioxidants, and some vitamins and minerals. However, may be lower in iron and B12.

Digestion:

• Animal Protein Powders: Generally easier to digest and absorb due to their simpler structure.
• Plant Protein Powders: Slightly less digestible due to fiber content and potential antinutrients. However, processing methods can impact digestibility, with some plant powders being readily absorbed.

Health Benefits:

• Animal Protein Powders: Linked to faster muscle growth and repair, especially whey protein.
• Plant Protein Powders: May offer benefits like lower cholesterol, improved gut health, and reduced risk of certain chronic diseases.

Environmental Impact:

• Animal Protein Powders: Generally have a higher environmental footprint due to animal agriculture practices.
• Plant Protein Powders: Typically considered more sustainable with lower resource consumption and greenhouse gas emissions.

Considerations:

• Dietary Preferences: Plant-based powders are suitable for vegans, vegetarians, and those with lactose intolerance.
• Taste and Texture: Both types come in various flavors and textures, catering to individual preferences.
• Cost: Animal protein powders can be slightly more expensive than plant-based options.

The Verdict:

Plant and animal protein powders can effectively increase protein intake and support fitness goals. The ideal choice depends on your individual needs and preferences. Consider factors like:

• Dietary restrictions or preferences.
• Specific health goals (e.g., muscle building, gut health).
• Digestive tolerance.
• Environmental impact considerations.

Remember, protein powders are supplements, not replacements for whole food sources. Aim to incorporate protein-rich foods in your diet alongside your chosen powder.

You may be interested in our pea vs whey comparison article to get a better understanding of differences.

Plant Protein Vs Animal Protein: scores

Feature	Animal Protein	Animal Protein Score	Plant Protein	Plant Protein Score
Protein Content (per serving)	High	5	Moderate-High	4
Amino Acid Profile	Complete	5	Incomplete (often)	3
Digestibility	High	5	Moderate	4
Iron Content	High (Heme iron, readily absorbed)	5	Moderate (Non-heme iron, less readily absorbed)	3
Creatine Content	Present	5	Absent	0
Fiber Content	Low	1	High	5
Antioxidant Content	Moderate	3	High	5
Saturated Fat and Cholesterol	Moderate-High (variable)	2	Low	5
Environmental Impact	Moderate-High	2	Low	5
Dietary Diversity	Moderate	3	High	5

Animal Protein:

• Complete amino acid profile: Contains all essential amino acids your body needs.
• Higher digestibility: Easier for the body to absorb and utilize.
• Rich in heme iron and creatine: Important for iron absorption and muscle function.

Plant Protein:

• Lower in saturated fat and cholesterol: Beneficial for heart health.
• High in fiber: Promotes gut health and digestion.
• Abundant variety: Diverse sources offer flexibility and dietary richness.
• Lower environmental impact: More sustainable compared to animal protein production.

Overall:

Both plant and animal protein can be part of a healthy diet. The key is to:

• Choose lean animal protein sources: Opt for fish, poultry, and lean cuts of meat.
• Incorporate diverse plant protein sources: Combine legumes, nuts, seeds, and whole grains for a complete amino acid profile.
• Moderate your intake: Aim for balanced protein intake from both sources.
• Consider your individual needs and preferences: Health goals, ethical considerations, and dietary restrictions will influence your choices.

Ultimately, the best protein source for you is the one that fits your lifestyle, preferences, and health goals. Consulting a registered dietitian can help you create a personalized plan for optimal protein intake.

Q&A

Is plant protein better than animal protein?

Both plant and animal proteins can be part of a healthy diet. The key is to:

• Choose lean animal protein sources and a variety of plant protein sources.
• Consume sufficient protein regardless of the source.
• Consider your individual needs and preferences:
  • Health goals (e.g., heart health, muscle building).
  • Dietary restrictions or preferences.
  • Environmental impact considerations.
  • Ethical considerations.

Can you build muscle on plant protein?

Absolutely! Building muscle with plant protein is possible. While some myths persist about animal protein being superior for muscle growth, research and real-world results show that plant-based diets can effectively support muscle building. 

The main difference is in lean mass presentation but not in muscle strength. 

Here’s why:

• Many plant sources are rich in protein, with soybeans, quinoa, hemp seeds, lentils, and chickpeas offering 15-25 grams per serving.
• Combining different plant protein sources throughout the day ensures you consume all essential amino acids, crucial for muscle building. Examples include rice and beans, quinoa and tofu, or peanut butter and whole-wheat bread.
• Studies show that plant-based diets with adequate protein intake can lead to similar muscle gains as animal-based diets when combined with resistance training.

Examples of successful plant-based athletes:

• Novak Djokovic (tennis)
• Venus Williams (tennis)
• Scott Jurek (ultramarathoner)
• Dominick Thompson (bodybuilder)
• Nimai Delgado (powerlifter)

These athletes and countless others demonstrate that plant-based diets can fuel impressive muscle growth and athletic performance.

What are the disadvantages of plant protein?

Not all plant sources offer a complete set of essential amino acids. Some, like legumes, lack methionine, while others, like grains, lack lysine.

This requires strategic combinations of plant proteins throughout the day to ensure your body gets all the essential amino acids for optimal protein synthesis. Examples include rice and beans, quinoa and tofu, or peanut butter and whole-wheat bread.

Plant proteins are generally less digestible than animal proteins due to the presence of fiber and antinutrients like phytates.

This means your body may not absorb all the protein you consume, potentially requiring slightly higher intakes compared to animal protein to fulfill your needs.

Certain nutrients like iron, vitamin B12, and creatine are readily available in animal proteins but less abundant in plant sources.

Vegans and vegetarians need to be mindful of consuming enough of these nutrients through fortified foods, supplements, or strategic dietary choices. For example, vitamin C enhances iron absorption from plant sources.

Some plant protein sources like soy may not be suitable for everyone due to potential sensitivities or concerns about GMOs.

Plant-based protein powders can be more expensive than animal-based options.

Certain types of plant proteins, especially processed powders, may have added sugars or other undesirable ingredients.