A closer look: plant and animal protein sources

Want to know the difference between animal and plant protein sources? At the en is a brief overview.

Nowadays, many people pay attention to their protein consumption. Whether it is a matter of dietary optimisation, an individual diet or a sufficient supply of protein for the body during regular physical activity. When choosing a suitable protein source, the individual should be attentive for various reasons and pay attention to the underlying theory. You can find more detailed information on this in our articles on biological value, the right amount of protein and protein diets.

It is well known that proteins must be added to compensate for protein losses. In particular, proteins that have a high biological value can be easily utilised by the body. The search for the optimal source of protein inevitably leads to the discussion of whether one should rely on animal or rather plant sources.

Animal proteins are very similar to human proteins

When objectively evaluating a protein source, the more similar the proteins are to the body’s own proteins, the more advantageous it is. In principle, proteins from animal sources fulfil this characteristic better than plant based protein sources. This is because animal proteins often have an optimal ratio of essential amino acids.

Criticism of animal protein sources

Although animal sources of protein are advantageous from a protein-optimising point of view, any disadvantages should always be weighed up. In particular, a study has shown that animal protein sources are associated with increased cardiovascular mortality. Furthermore, caution should also be exercised when consuming red and processed meat. If consumed regularly, it can increase the risk of various cancers such as breast or colon cancer or chronic diseases such as diabetes and thus be a reason for premature mortality. In addition to the purely health aspects, the issue of environmental protection also plays a role. Those who regularly cut down on animal products therefore also contribute to the preservation of the environment.

Protein sources are a good alternative

Plant based protein sources are a good alternative to prevent the negative consequences of a primarily animal-oriented protein intake. In particular, the intake of plant proteins can reduce the risk of dying from a cardiovascular event. However, it should be mentioned that according to current studies, plant protein sources have less anabolic* properties than animal protein sources. This is due to the lack of some essential amino acids and lower digestibility. Therefore, it should be noted that plant sources have much lower protein content than animal sources. As a result, it is usually necessary to increase the consumption of plant sources in order to achieve a comparable total amount of protein. If you want to use plant based protein, nuts, soybeans and lentils are recommended. Another positive side effect is the high fibre and nutrient content, as well as the contribution to preserving the environment.

It’s all in the mix

In summary, animal protein sources are higher quality and more beneficial in terms of usability. However, high consumption of such sources also carries health risks — not because of the proteins they contain, but because of other components. To compensate for this, plant sources can be used. However, the poorer utilisability and also the lower content of proteins in plant foods must be taken into account. In summary, a balanced combination of both sources makes sense and is recommended in order to do something good for one’s health, the environment and one’s protein balance.

* The term anabolic is used in the context of biochemical processes to describe all anabolic processes. The body and its metabolism are always subject to build-up and breakdown. The terms anabolism are used for anabolic processes and catabolism for catabolic processes.

Text sources:

(1) Song et al., Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality, 2016.

(2) Wolk, Potential Health Hazards of Eating Red Meat, 2017

(3) Song et al., Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality, 2016

(4) Burd et al., The Skeletal Muscle Anabolic Response to Plant- Versus Animal-Based Protein Consumption, 2015

(5) Micard et al, The Role of the Anabolic Properties of Plant- Versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review, 2019.

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