Which Protein is Right for You

Protein is the one macronutrient that we absolutely have to ingest in order for our body to function properly each day. Fat and Carbohydrates are used primarily for fuel, while protein works to repair the body and provide the brain with the essential amino acids for optimal function. There are a number of protein sources, both plant and animal, but for the majority of the population worldwide, animal sources are the most consumed. The question then becomes, which protein is right for you?

When comparing the most commonly available proteins, chicken, beef, pork, lamb, and several varieties of fish, it can become quite clear which will be better for any given application. A person might be interested in building muscle, losing weight, maintaining weight, or simply getting as much protein as possible with the right amount of amino acids with no other considerations. Not all proteins are equal to the next. There are factors to consider, such as how much protein there is in any given source versus how much fat comes along with it. If there is fat, what kind is it? The following is a simple chart that shows protein vs. fat:

It is quite clear why body builders will choose chicken breast, halibut, lean pork, and cod over the other protein types.  Lamb loin has a significantly higher amount of protein in 100 g, but it also contains nearly 7 times the amount of fat than chicken breast in the same amount. A person looking to build muscle is going to want to avoid having to deal with that much fat. However, if the same person only had the choices of the lamb loin and the beef tenderloin, he would likely choose the lamb since it has less fat with a much higher protein return in 100 g.

If a person is not interested in body building, but wants to get a lot of protein with minimal fat, then cod is the best choice.  A 100 g piece of cod has less than 1 g of fat, but comes with 17.81 g protein. It contains the least protein of all the compared meats, but because of the low fat ratio, a person could get away with eating more of it due to the fewer calories contained within it. Cod, and even halibut, due to their low calorie counts per 100 g compared to the rest of the meats listed, could be ideal choices for a person who is calorie conscious, but wants to be able to eat enough to feel full.

For instance, 100 g of halibut contains only about 4 calories less than 100 g chicken breast with nearly half the fat and fewer calories. This means that someone who is counting calories could eat a little more to help with feeling full and satisfied during a meal and get nearly the same amount of body beneficial proteins in the same sitting.  A person who isn’t interested at all in how much fat they’re eating, but wants to ensure a good deal of protein in the diet could get away with eating lamb loin every day. If this same person does a lot of exercise during the day, then the fat could provide a decent amount of fuel for these activities which would make lamb an ideal choice. However, most people aren’t doing the levels of exercise required to deal with that amount of fat and total calories on any given day.

A person who is following a low carb eating plan as a dietary preference without any weight considerations would be able to eat any of these meats without worrying too much about which macronutrients were present and in what amounts. If the person is following a low carb eating plan in order to lose weight, they would probably benefit the most from the same protein choices as a body builder might make.

There have been concerns about the mercury levels in certain fish sources and women’s health. Some sources say that a person can eat huge amounts of fish without suffering any negative consequences.  However, there are other studies that show that it is safe to eat fish 2 - 3 times per week without consequences. It should also be noted that fish may not be the best choice for pregnant women since mercury can cause all sorts of issues with fetal development. When it comes to fish, it would be best to do a little research, whether by reading food labels or using online databases to determine which fish are the safest should there be a concern about mercury content.

All in all, protein choices are largely diet specific. All of the proteins are good, but some of them are better than others for certain people. Take a look at which macronutrients are needed, and in what quantities, and make protein choices accordingly. To be on the safe side, choose those with a high protein to fat ratio and only ingest those that have an almost equal protein to fat ratio, like beef and lamb, for the occasional treat.