Is All Protein The Same- Debunking Myths & Settling The Debate

Introduction

From eggs at breakfast to chicken at dinner, protein fuels your muscles, energy and overall health. But is all protein the same?

Protein does much more than help you build muscle. It helps your body recover after training, keeps you fuller for longer and supports everything from your immune system to your hormones.

However, not all protein sources are the same - some are absorbed better than others, some contain more essential amino acids than others and some don’t actually offer us the usual benefits unless paired with other foods or supplements.

In this article, you’ll learn:

● What protein is and why you need it
● The best protein sources from food
● How much protein to eat each day
● When protein powders can help you hit your goals

Protein 101: The Essential Nutrient for Health and Performance

i) Building Muscle & Strength

Whenever protein is mentioned, the first thing that comes to mind for most people is muscle. After you consume protein, your body breaks it down into amino acids, the molecules that rebuild/ build muscle tissue, produce enzymes & support countless cellular processes.

BCAAs have been shown to offer beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis (the muscle building process) (1) - because a diet rich in protein is also a diet rich in BCAAs.

This 2012 review (2) & this 2010 review (3) that looked at the effect that protein has on muscle growth, further demonstrates the role that protein plays in maximising muscle protein synthesis, which more or less drives hypertrophy/ muscle growth.

Better yet, this study showed that by supplementing with protein powder, subjects saw ‘significant increases in 1RM bench press and leg press’ (4) over a 10 week period.

This review (2) & the review above (3) also demonstrate the importance of protein on maximising muscle protein synthesis & hypertrophy/ muscle growth - there is no shortage of science supporting how important protein is for building strength and muscle.

ii) Hormones

Protein is essential for your hormones, neurotransmitters & immune cells within the body.

This 2025 review (5) also suggests that protein can assist with optimising immune function & the recovery process from injury in sports, which further ties in with its impact on building muscle & repairing those tissues & structures.

iii) Weight Management

It also plays a key role in boosting your metabolism, appetite control & managing your weight.

The Thermic Effect of Food (TEF) - digesting & processing protein burns more calories compared to fats or carbs. This 2004 study (6) actually found that protein increases the thermic effect of food by up to 20-30% when compared to carbs and fats.

Because of this, following a higher protein diet versus a lower protein diet (where total calories are matched between the two diets) can further help with weight loss goals through a greater TEF. (7)

That 2009 study (7) on weight loss further supports the idea that by following a higher protein diet, you can see favourable outcomes on weight management, weight loss & hence improved body composition.

They also discuss how higher protein diets can help with the sensation of feeling fuller for longer, which in turn can have a positive effect on reducing cravings & hence further support weight loss.

ON protein powders are not weight loss supplements they’re designed to support your nutrition and fitness goals by complementing a balanced diet and regular exercise routine.

iv) Immune Health & Overall Wellbeing

Protein is also essential for enzymes, neurotransmitters & immune cells within the body.

This 2013 study (8) on the immune system discusses how practically all forms of immunity are affected by a lack of protein in the diet - hence higher protein intakes can naturally help with boosting immunity.

This 2025 review (5) also suggests that protein can assist with optimising immune function & the recovery process from injury in sports, which further ties in with its impact on building muscle & repairing those tissues & structures.

Whole Food Protein Sources & Their Unique Benefits

Not all protein sources will be as effective as one another.

Animal-based protein sources such as chicken, beef, fish, eggs, milk & yoghurt are considered to be ‘complete proteins’ as these foods contain all essential amino acids. They’re easier for your body to digest and use, and they’re often rich in nutrients such as iron, calcium & vitamin B12.

On the other hand, plant-based proteins such as lentils, beans, tofu, tempeh, nuts and seeds are considered to be ‘incomplete proteins’ (protein sources that lack one or more of the nine essential amino acids).

Whilst these are obviously great for people who don’t wish to eat meat or dairy products, as well as being high in fibre and antioxidants, they need to be paired with other foods or supplements that do contain all nine essential amino acids in order to make up for the deficit, so that we can make use of the protein they offer.

Here’s a comprehensive list of foods and their protein content per 100g serving:

Calculating Your Daily Protein Target

Protein needs tend to vary depending on your goals, age & activity levels, as well as how much muscle mass you have.

Generally speaking, the more muscle mass you have, the more activity & exercise you do, the more protein you’re going to require on a daily basis. There’s also an argument for increased protein intakes in older populations, and for the purposes of recovery from illness or injury.

Here are some general guidelines based on activity levels:

● Sedentary adults: ~0.8g protein per kg of bodyweight
● Active individuals: 1.2-1.6g protein per kg of bodyweight
● Strength athletes: 1.6-2.2g protein per kg of bodyweight
● Older adults: 1-1.2g protein per kg of bodyweight

As an example, a 90kg strength athlete would want to aim for somewhere between 144g & 198g of protein per day, whereas a 70kg active adult might only require between 84g & 112g of protein per day.

Whilst that might seem like a lot, you’ll find it much easier to hit that target by spreading it out evenly over the course of the day. If that’s not possible though, just know that the larger the protein serving in your meals, the further apart they can be consumed & that consistently consuming adequate protein throughout the day is far more important than immediately ingesting some within 30 minutes of finishing a workout (9), as per the 2013 study referenced..

If you’re not sure of which category you fit into, there’s a much easier way to determine how much protein you should be eating each day.

CLICK HERE to access the Optimum Nutrition Protein Calculator and have your protein needs calculated based on your individual goals.

Protein Powders: Your Convenient Ally to Hit Daily Protein Goals

Getting enough protein in through food sources alone at times can be difficult, and supplementing with a protein powder/ protein supplement can often be easier, cheaper & more convenient than cooking a steak or some chicken (or any other food high in protein).

Protein shakes can serve as a practical way to fill gaps, rather than replace meals, to boost your daily protein intake without a lot of prep time or extra calories.

Not only that, but by supplementing with a high quality powder that is fast-absorbing, you can ensure you’re always getting a high quality serving of protein in a convenient fashion - free from having to worry about the need for a frying pan.
If you struggle to get enough protein into your day through the foods you eat, consider adding in a protein shake after your workout, as an addition to your breakfast or by adding some protein powder into your snacks (such as yoghurt).

Picking Protein Based on Goals, Preferences & Lifestyle

As a general rule of thumb, always try to prioritise whole foods first for their micronutrients, variety & satiating properties such as steak, chicken, fish and dairy products.

From there, if you’re still in need of more protein, or are short on time, consider adding in a protein shake or powder to your day. It’s referred to as a protein supplement for a reason - it’s there to supplement your diet.

● For strength & muscle gain - prioritise animal proteins like meat, fish, eggs or whey protein.

● For plant-based diets - combine foods like rice and beans or use soy, pea or mixed plant protein powders.

● For convenience - whey protein isolate or concentrate offers a high quality, fast absorbing protein option.
● For lactose-free or vegan needs - try pea, soy or rice protein.

For a more in-depth look at which protein powder is best for you, check out our article - ‘Best Protein Powder’.

When You Need an Extra Boost

Whilst whole foods should always remain your primary focus when it comes to consuming adequate protein for your needs on a daily basis, having access to a high quality protein powder can make your life significantly easier when it comes to meeting those needs.

Benefits of Whey Protein

● Absorbed quickly to help maximise recovery. (10)

● Shown to increase strength outcomes (4) + (11)

● Shown to improve body composition (12) & hypertrophy/ muscle growth outcomes (2)

Optimum Nutrition’s Gold Standard Whey is the best-selling protein powder world-wide. It contains 24 grams of protein & 5.5 grams of BCAAs per serve, and as it is comprised primarily of whey protein isolate.

It mixes easily, is absorbed quickly & is available in multiple (15+) flavours - the perfect solution to bump up the protein content of your smoothies, oatmeal or other snacks.

Find out more about Optimum Nutrition’s Gold Standard Whey HERE.

Protein Questions Answered

Q: Is all protein the same?

A: No - some protein sources are absorbed better than others, some contain more essential amino acids than others and some don’t actually offer us the usual benefits unless paired with other foods or supplements.

Q: Can I get enough protein from food alone?

A: Definitely - whilst protein needs vary from individual to individual, in terms of consuming adequate protein, supplements simply provide a more convenient way of consuming the protein that you need on a daily basis.

Q: When should I eat protein for recovery?

A: Any time within a few hours of training is great, however how much protein you consume over the course of the day is far more important than how soon after training you consume a serving of protein. (13)

Q: Are plant proteins as effective as animal proteins?

A: Many Vegan & Vegetarian protein sources are considered to be incomplete protein sources (protein sources that lack one or more of the nine essential amino acids), which means they need to be paired with other foods or supplements that do contain all nine essential amino acids in order to make up for the deficit.

Plant-based protein is a protein supplement made from pea, rice & fava bean proteins & is suitable for anybody following a Vegan lifestyle, or those that have dairy allergies or are lactose-intolerant. If you fall into any of the categories above, there’s a good chance you’ll find it difficult to consume enough protein through food alone, so a plant-based protein supplement will be extremely important.

Q: How can protein powder help me reach my goals?

A: It’s a reliable and super convenient way to boost your daily protein intake without the need for any meal prep!

Protein Matters - Make Every Bite Count

Not all protein sources are the same - some are absorbed better than others, some contain more essential amino acids than others and some don’t actually offer us the usual benefits unless paired with other foods or supplements.

Aim to have whole foods form the foundation of your diet and protein intake, whilst using protein powders and supplements as a convenient way to boost that intake.

A balanced approach will help you recover faster, train harder and perform at your best - both in and out of the gym.

‘Build a smarter protein plan - fill your plate with variety, and supplement wisely with Gold Standard Whey when you need a boost.’

Sources:

^{*Source Euromonitor International Limited; Consumer Health 2021 edition, Sports Protein Powder category , % retail value shares, 2020 data.}

Is All Protein The Same- Debunking Myths & Settling The Debate

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