Healthy nutrition in sports and plant-based forms of nutrition are becoming increasingly popular. However, as much as they are popular with many people, they are nevertheless often criticized.
In particular, when it comes to covering protein requirements, discussions regularly flare up. The question usually revolves around the following topic – are vegetable or animal proteins better?
This is precisely the question we will be addressing in today's article, not only clarifying which sources of protein are better, but also how you can best integrate the findings into your daily routine.
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Amino acids – the basic building blocks of protein
Proteins can be broken down into their basic building blocks. These basic building blocks are called amino acids and comprise around 20 different amino acids. The proteins that are supplied through food are broken down into their amino acids in the human body and then converted into body protein.
If, for example, you eat a high-protein diet and do regular strength training, some of the proteins in your food will be converted into muscle tissue. However, in addition to their well-known function as muscle builders, they also serve to build enzymes, hormones and other protein structures in the human body.
Some of the amino acids can be produced by the body itself, others must be supplied through food. Specifically, the body cannot produce eight amino acids itself – they are therefore referred to as essential amino acids and must be obtained from food. One of them, histidine, is considered semi-essential, as it is essential for children but only essential to a limited extent for adults.
The following amino acids are considered essential:
- leucine
- isoleucine
- valine
- Methionine
- Tryptophan
- Lysine
- Phenylalanine
- Threonine
- (Histidine)
Since essential amino acids must be obtained from food, it makes sense to take a closer look at the sources of protein. For example, 100 grams of oats contain 13.5 grams of protein, of which more than a third is made up of essential amino acids. This makes oats flakes an excellent source of protein. But how can you recognize a healthy source of protein and how can you compare them?
What makes a good source of protein?
In nutrition science, the so-called biological value is used to determine the quality of the protein. This provides information about how well a dietary protein can be converted into the body's own protein structures.
The reference value used is the chicken egg, which is equated with a value of 100. Foods or combinations of foods that can be utilized better than an egg have a biological value of over 100. Those foods that are comparatively less suitable for conversion into the body's own structures will thus have a value of less than 100.
Everything you need to know about proteins – find out more
So which is better – animal or plant protein?
If you look at the quality of protein sources in terms of their biological value, animal proteins seem to fare better overall. Meat, fish and dairy products are mostly in the range of 80 to 90. By contrast, plant-based protein sources are mostly in the slightly lower range of 60 to 80.
| Food | Biological Value |
| Chicken Egg | 100 |
| Pork | 85 |
| Soy Protein | 81 |
| Beef | 80 |
| Poultry | 80 |
| Rye Flour | 78 |
| Corn | 74 |
| Lentils | 60 |
However, if you approach it skillfully and combine your plant-based protein sources sensibly, you can quickly leave one or two animal proteins behind you. Soy and rice combined, for example, can result in an value of 111, while beans and corn result in a value of 99. However, a ratio of 1:1 applies to both combinations – so 50 percent beans and 50 percent corn.
These combination considerations naturally also apply to the mixed consumption of animal and plant-based foods. The combination of 36 percent whole egg and 64 percent potatoes achieves the highest value, which means that a biological value of 136 can be achieved.
This makes it difficult to say whether animal or plant proteins are better. Both have advantages and disadvantages. Animal protein sources generally have a higher biological value and a higher protein content when considered individually. However, they also contain more cholesterol and saturated fatty acids, which are associated with a variety of diseases.
Plant-based protein sources, on the other hand, are low in cholesterol and contain healthier fatty acids, but are usually less rich in protein. However, if you combine the protein sources in a sensible way, you can easily meet your protein needs with plant-based foods – without the negative side effects associated with consuming unhealthy fats.
The best plant-based protein sources at a glance
If you want to eat plant-based foods but still meet your protein needs, you should pay attention to the protein content of each food as well as its biological value. Cereals and legumes are the most protein-rich plant-based foods and can also achieve an extremely high biological value when combined.
Oats and whole grain products, for example, contain around 13 percent protein. Pseudograins such as quinoa are also impressive with 14 percent. In addition, these foods contain plenty of fiber, vitamins and minerals, which is why they are an important part of a healthy diet.
However, legumes far exceed cereal products. Soybeans, lentils and beans, for example, each contain around 20 to 25 percent protein. Nuts, seeds and kernels are also impressive. Chia seeds, for example, contain around 17 grams of protein per 100 grams, flax seeds contain a full 25 grams and sunflower seeds also contain just over 20 grams. The breakfast products in the Verival Sport Range, for example, contain a mixture of nuts, seeds and kernels, or protein powders made from them, to provide you with the most important amino acids in the best possible way.
If you combine grains and legumes, you can increase not only the protein content but also the biological value. This means that your body gets more proteins and can use them even more efficiently. Porridge, for example, is one such combination.
The basis is oats, which, in addition to their high protein content, are also rich in healthy carbohydrates, fiber and micronutrients. If you then add a little linseed, sunflower seeds or chia seeds and top it all off with nuts, you have a wholesome meal.
