Plant vs. animal protein: Which is best?

Different types of protein can help you reach your goals. Plus, why drinking water is essential.

Today's Ingredients You can only get all the protein you need from meat, right? Especially if you plan to gain a little muscle? Wrong. You can get all the protein you need from plants — you just need to keep a few things in mind. We cover the essentials below. We also immerse ourselves in the "why" and "how much" of drinking water. Before we dive in, here's everything that in today's Edition:   • protein preferences   • a chocolaty plant-based protein powder   • a water, water, everyone   • why stress can lead to comfort eating Bon appétit, Tim Snaith Newsletter Editor, Healthline   Written by Tim Snaith June 15, 2023 • 4.5 min read Main Course The protein debate: Plant vs. animal sources Meat is a big part of many people's diets. But lately, more of us are exploring plant-based alternatives. So, what's the scoop on plant-based versus animal-based protein? Meat is a big part of many people's diets. But lately, more of us are exploring plant-based alternatives. So, what's the scoop on plant-based versus animal-based protein? 💪 Why protein matters: Proteins are made from amino acids, which your body needs to support crucial processes like growing new tissues, driving metabolic reactions, and making hormones. 🌱 Plant vs. animal protein: Animal protein contains all 20 amino acids, including the 9 essential amino acids your body does not produce on its own. Plant proteins generally lack one or more of these essential amino acids. This means you need to consume a variety of plants to get all the amino acids you need. However, dietitian Garrett Swisher points out that plant foods are generally less protein-dense, meaning you need to eat more to get enough protein. Plus, animal protein often comes bundled with beneficial omega-3 fats, vitamin B12, calcium, and vitamin D. 💥 Want to bulk up? Animal protein might have an edge when it comes to building muscle because of its complete amino acid profile and better digestibility. But don't dismiss plant proteins! Two (small) studies from 2023 and 2020 indicate that with resistance training and a high protein diet, plant-based diets can lead to the same muscle gains as omnivorous diets. 🍶 What about protein powders? For those with higher protein needs, protein powders can be handy supplements, but getting protein from whole food sources is generally preferable. 🍃 Weight loss and well-being: When it comes to weight loss, opting for plant-based proteins might require more attention to portion sizes due to their higher carbohydrate content. Ounce for ounce, meat is more densely packed with protein and other nutrients — just no carbs. Both animal and plant proteins can support overall well-being. Diversity is key, so the Mediterranean diet, which includes whole plant foods and moderate animal protein consumption, comes highly recommended. Next step: Want to learn more? You're in luck! We have a whole article on plant vs. animal protein you can read right now. Tell us: What's your favorite way to get your protein? Let us know at nutritionedition@healthline.com. (Please note that we may use your name and response in an upcoming newsletter!) Kitchen Kit What we're using Healthline testers singled out KOS Organic Plant-Based Chocolate Protein Powder as the best-tasting vegan protein powder in a recent roundup. Customers rave about the smooth texture, delicious flavor, and lack of an artificial aftertaste. Each serving contains 20 grams of protein sourced from a blend of pea protein, flaxseed, quinoa, pumpkin seeds, and chia seeds. If you're looking for a tasty plant-based protein powder, this could be the one for you. We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our vetting process.   KOS Organic Plant-Based Chocolate Protein Powder 4.5  |  14,394 ratings Details: Organic plant based, rich in vitamins & minerals, keto, dairy free Shop now Fitness Fuel 💧 Water Essentials 💧 Proper hydration is crucial for health, but how much you need depends on things like your diet, your activity, your health, and local conditions. For example, if you've eaten a lot of salty snacks while hiking through Death Valley at noon, you're going to need A LOT of water. Here are the basics: 💧 Daily intake: Experts recommend around 15.5 cups (3.7 liters) daily for men and 11.5 cups (2.7 liters) for women. This includes all fluids and water from food. 💪 Brain & energy: Mild dehydration impairs mood and concentration and increases fatigue. ⚖ Weight loss: Drinking water can boost metabolism and reduce appetite, aiding in weight loss. (Studies have found that drinking water before meals can reduce appetite, but almost exclusively in middle-aged and older adults.) ☕ Other fluids: Unless you drink caffeine in excess, it's a myth that coffee and tea will dehydrate you. Plus, water-rich foods like fruits and veggies contribute to hydration. 🏋 Exercise: You need more water during physical activity, especially for longer workouts. Want to learn more? Here are 16 reasons water is important for your health. the takeout What we're digesting 🍩 Why stress can lead to comfort eating. Less porridge and more protein may help regulate blood sugar levels throughout the day. 🌿 "Nature's Ozempic": Can berberine help you lose weight? Too much vitamin D in circulation and calcium becomes a problem. Learn how to supplement safely here. 🐂 Taurine shows promise as an anti-aging agent. It's rare to get too little, but certain conditions increase the risk of deficiency. 🫗 Heavy drinkers risk losing muscle. Changes to gut bacteria have been measured 30 days after eating them. Is that good or bad? Thank you for reading! Whether you're on Team Plant or Team Animal, may your protein choice give you all the health and strength you desire! Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by ribeyes and kimchi

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