Does source of protein matter?

corribdude

Just wondering about this as I like some protein sources much more than others, and some are much handier to take. Could you substitute egg whites for chicken or vice versa and would it make a difference at the end of the day - say instead of one chicken breast you eat 4 egg whites (or whatever the equivalent amount would be).

Cheers.

BossArky

It depends on whether or not the protein is complete.

e.g. Eggs provide complete protein. Beans don't.

So, to make the most of the bean protein you need to eat them with some other form of protein which has the missing protein the beans don't have.

(someone please correct me if I'm wrong )

nimble75

BossArky wrote: »

It depends on whether or not the protein is complete.

e.g. Eggs provide complete protein. Beans don't.

So, to make the most of the bean protein you need to eat them with some other form of protein which has the missing protein the beans don't have.

(someone please correct me if I'm wrong )

Jeez I dunno about that, vegetable protein (soy isolate and beans) has always given me better results than any protein from meat or animal sources.

Beans are also very high in fibre so promote digestive health and weight loss.

BossArky

According to this and various other links my thoughts were correct.

the link above wrote:

On the other hand, vegetable proteins (grains, legumes, nuts, seeds, and other vegetables) are incomplete proteins because they are missing, or do not have enough of, one or more of the essential amino acids. That's not such a big deal. You already know that grains and legumes are rich in complex carbohydrate and fiber. Now you learn that they can be an excellent source of protein as well; it just takes a little bit of work and know-how. By combining foods from two or more of the following columns—voilà—you create a self-made complete protein. You see, the foods in one column may be missing amino acids that are present in the foods listed in another column. When eaten in combination at the same meal (or separately throughout the day), your body receives all nine essential amino acids.

Check out the table on that page to suggested ways of combining incomplete proteins to make complete protein.

g'em

BossArky wrote: »

It depends on whether or not the protein is complete.

e.g. Eggs provide complete protein. Beans don't.

So, to make the most of the bean protein you need to eat them with some other form of protein which has the missing protein the beans don't have.

That's pretty bang on.

All proteins are made up of a combination of 20 different amino acids. 8-10 of those amino acids are essential, that is your body can't make it and needs to ingest it via the diet (it's 8-10 depending on age btw). Foods that have all essential aa's are called complete protein sources (generally animal protein) and those that don't have all 8-10 or have them in very small amount are called incomplete (generally plant protein).

Animal sources of protein are obviously then some of the more 'efficent' protein sources given that they provide your body with everything it needs to manufacture its own proteins (of which there are many, many, many besides muscle protein).

To further answer the OP, there's other things to be considered when looking at protein source, the most important of which probably being bioavailability. This is a measure of how fully a protein can be broken down and used by our bodies.

Cooked Eggs are considered 100% bioavailable, that is our bodies can break all its protein down and absorb/ assimilate it. Chicken is somewhere in the high 70s and beef is around 73/ 74 (I'd have to check that).

Soy comes in around the 50 mark, so volume for volume if you eat eggs vs soy you'll actually be able to use much less protein available to you.

Whey is over 100% (well, it's not really, but the scale was devised with eggs at the 'best' protein).

corribdude

That would be great because I am so lazy when it comes to cooking and I think it's holding me back a bit...often I just cant be arsed to cut up and cook chicken.

Cool, so there would be nothing wrong with me almost completely replacing chicken with eggs (whites)? In fact it might actually be a good thing? I dont think I'll be going that far in reality but theoretically?

g'em

corribdude wrote: »

That would be great because I am so lazy when it comes to cooking and I think it's holding me back a bit...often I just cant be arsed to cut up and cook chicken.

In all honesty I can be a bit like that too - the answer? Pre-cook!! If you cook 3/4 chicken breasts and wrap & seal them individually in tin-foil they'll keep perfectly for 3 days or so. Eat them cold or bung them in the microwave, made salads, sandwiches etc etc.

corribdude wrote:

Cool, so there would be nothing wrong with me almost completely replacing chicken with eggs (whites)? In fact it might actually be a good thing? I dont think I'll be going that far in reality but theoretically?

Theoretically, nope there wouldn't be anything wrong with it... but high consumption of eggs may lead to an allergy. A variety of protein sources is generally considered the best all-round option, and as has been mentioned above plant-based protein sources are also generally high in fibre (a nutritional essential with a high-protein diet!!).

Macha

corribdude, you might consider investing in a George Foreman grill:

http://www.argos.ie/static/Product/partNumber/4223601/Trail/searchtext>GEORGE.htm

I say invest, but this one is only €20. You just throw on a few chicken breasts, sausages, veg, whatever and it cooks it for you - really couldn't be easier.