"Animal vs Plant" Protein debate End

Are you someone who is always confused about the Animal vs Plant protein debate? In this blog, we’ll talk about how each is superior to the other.

However, it is a fact that “Animal protein is better than Plant-based protein” in ways that are actually important for us especially for muscle growth.

Why Animal Protein is better than plant based protein ?

Complete source of protein

Animal protein contains all the essential amino acids in sufficient quantities and these EAAs are known to increase MPS ( muscle growth ).

But , What are Essential Amino acids ( EAAs) ?

Amino acids are the building blocks of proteins, and our body needs them for various functions, including the synthesis of proteins. There are 20 different amino acids that make up the proteins in our bodies, and among them, nine are classified as essential amino acids.

Complete protein sources, such as meat, dairy, eggs, and some plant-based foods like quinoa and soy, contain all nine essential amino acids. Incomplete protein sources, like many plant-based foods, may lack one or more essential amino acids

Highly Digestible

Animal-based foods like meat, milk, and eggs have higher rates of digestion for proteins than plant-based meals like grains, beans, and nuts. This is caused in part by the fibrous coatings that aid in shielding plants from pests and illnesses. These coatings have the ability to slow down the pace of digestion.

Although , the difference is only about 20% but animal protein still better than plants.

Low calorie source

If you want to get the same amount of protein from both plant and animal sources, it will always be the case that you will also get more calories from plant sources as a unwanted gift.

Consider, 50 gm of protein from chicken and 50 gm from paneer/milk, you will get the idea how big the difference is.

Eg : Among the most widely consumed chicken parts is the breast. 54 grammes of protein make up one skinless, cooked chicken breast (172 grammes). For every 100 grammes, this equates to 31 grammes of protein (3). 284 calories, or 165 calories per 100 grammes, are also found in a chicken breast.

Milk : 100 grammes of milk ( double toned ) has only 3.2gm of protein, but accounting for 60 calories.

Now , imagine to get the same 30 gm of protein how much more calories you will get in this order.

Increase in Muscle Protein Synthesis

Muscle mass is preserved only when your Muscle protein synthesis ( MPS ) is greater than Muscle protein breakdown ( MPB ). This is same as comparing how can you have more money?. The fact is : You will only have money when you MPS ( earning ) is greater than MPB ( spending).

This has been proven that animal proteins is better for MPS.

But this also means , you will gain greater fat % eating animal proteins which can lead to cardiovascular diseases.

In short, Animal protein tends to have better effect on lean mass compared to plant proteins with more potent results in adults.

Quickly absorbed

Compared to proteins from plant sources like grains, beans, and nuts, proteins from animals like meat, milk, and eggs are often easier to absorb.

Why Plant Protein is better than animal protein ?

Easily accessible

No matter where you are in the world, you can always choose from plenty of options to get required protein.

In many religions, during festivals, it is recommended to eat veg only which can’t be overlooked as we have no other option left.

Low Fat

Plant proteins have very less fats as compared to animal proteins. Plants also don’t contain cholesterol which can be dangerous for us if over consumed .

Plants mostly have good fats like almonds and avocado. This also has little to no saturated fats ( linked to heart diseases ) in contrast to the fat % contained in animal proteins.

Always remember, we require minimum amounts of fats in our diet ( for hormone production, heat control and more) which should not be neglected.

Less Acne

Proteins in general have the highest Thermic effect. The thermic effect of food (TEF) is the amount of energy it takes for your body to digest, absorb, and metabolise the food you eat.

Because animal protein contains excess fat and hormone production mechanism, it may influence the development of acne in certain individuals. For the majority of people, this won’t likely be an issue, and it could be more prevalent in those who consume excessive amounts of animal protein.

However, this case is very less related to plant protein intake.

Eat Anywhere

You can eat veg food anytime/anywhere. Plants usually don’t require cooking /heating due to which can be consumed immediately.

Whereas, non-veg food needs to be cooked properly. In some countries/religions , non-veg is banned (so could be difficult to get).

Contains Vitamins / Fibers

Plants contain a lot of essential nutrients along with protein like important vitamins and minerals. These also contain Fibers ( for proper digestion ).

Animal Protein usually don’t have any vitamins ( which are a must have ) for helping to fight infection, wound healing, making our bones strong and regulating hormones.

You will have to get vitamins/minerals from supplements.