I've done some research here and there but I'd like to hear the thoughts of fellow Hermanites on this one: is there any benefit to combining animal and plant proteins as part of a protein supplements regimen?

Background: I'm currently using whey, casein, and egg white protein and am considering adding brown rice protein and maybe green pea protein to the mix. I'm wondering if it's worth it and, if so, how to combine plant proteins with animal ones: 50-50 every shake? Half of the shakes animal and the other half plant every day? Once every XYZ days do plant proteins only? I dunno...

I've done some research here and there but I'd like to hear the thoughts of fellow Hermanites on this one: is there any benefit to combining animal and plant proteins as part of a protein supplements regimen?

Background: I'm currently using whey, casein, and egg white protein and am considering adding brown rice protein and maybe green pea protein to the mix. I'm wondering if it's worth it and, if so, how to combine plant proteins with animal ones: 50-50 every shake? Half of the shakes animal and the other half plant every day? Once every XYZ days do plant proteins only? I dunno...

Dennis,

 

When considering this, there are two important criteria on protein you need to figure in:

 

1) Completeness

2) Bioavailability

 

A complete protein has all 9 essential amino acids and conditionally essential amino acids. All animal sources and eggs are complete proteins. Soy is the only vegetable based protein that is complete.

 

Bioavailability means how much is actually used and absorbed by the body. Eggs are the highest in bioavailability followed by milk, then fish and meat. Soy comes next then all other vegetable based proteins.

 

As such, there is no issue mixing vegetable and animal based protein sources. They add variety to your diet and ensure you get all required amino acids to support growth and repair. I still would use more milk and egg protein than vegetable protein if you want to mix the two. Personally, I wouldn't waste the money as they add no benefit to what you are doing now and just make you spend more money.

 

The challenge occurs when you decide to be 100% vegetarian. The completeness and bioavailability of plant based proteins are not as good as from eggs and animal sources. This is why vegetarians must make sure to eat enough variety in vegetable protein sources and in enough quantity. This is where vegetable protein powders would add benefit. Case in point: gorillas and horses are very muscular animals. However, they must eat a considerably larger amount of food each day to gain and maintain their muscle as they are not carnivores. If humans were like them, we would have to eat 20 or 30 pounds of food a day :-)

 

John

You should always be eating your veggies.

 

One thing to keep in mind, the absorption rate for plant protein is much lower. Around 85% when comepared to meat and dairy which are closer to 95%-97% absorption.

So if eating lots of plant proteins... you will need to eat more to reach your protein goal.

John, thanks so much for the detailed explanation. This was exactly what I was looking for!

From the sound of it, a better meal plan in terms of eggs, fish, and meat will benefit me more than adding plant proteins to my repertoire. Side note: I already include green peas and brown rice in my meal plan, so it makes even less sense to add plant proteins in powder form then if there's no substantial benefit.

BTW: didn't know eggs are #1 when it comes to bioavailability!

Dennis,

 

No problem :-)

 

As for eggs, they support the growth of an organism so they have to have every nutrient needed and in easy to use form. Eggs are the single best protein source on the planet. I eat 7 eggs every day - 5 whole eggs and 2 egg whites. Also, the BS about eggs and cholesterol and heart disease is just that - BS. Eggs are outstanding for your health and people who regularly eat eggs have less issues with body weight because protein is satiating thus you eat less calories each day :-)

 

John