As we all know, protein is an essential macronutrient that contributes to building muscle and losing weight. It is also crucial for overall health as it plays a vital role in many complex body processes such as regulating hormones and enzymes that provide structural support to cells tissues, and organs.

Protein aids in metabolism and keeps us feeling full for longer which enables us to cut down on our calorie intake and preserve lean muscle mass. However, protein is not stored by the body which means we have to source them from our diet. Take note that proteins are not created the same–some optimise bodily functions and some give rise to a deficiency.

At Alchemy Personal Training, we help clients in Wilmslow create a balanced and nutrient-dense diet to fuel workouts, empower daily routines, and ultimately achieve their body transformation goals. To help you discern what is good for you, we’ve listed down some of the best and worst types of protein. 

The Best Types of Protein 

The best types of protein are usually sourced from whole foods and sustainable ingredients.

Lean White Meat (Chicken/ Turkey)

Lean white meat such as chicken and turkey are both favourable sources of high-quality protein that are low in fat. Moreover, they are also rich in B vitamins, selenium, and phosphorus which boosts brain function.

The best thing about chicken and turkey is that they can give you up to 27 grams of protein and be prepared in a myriad of ways. You can grill, roast, or bake them as much as you can mix them in soups, salads, sandwiches, tacos, stir-fry dishes, and more. As personal trainers, we may just suggest that you try to consume less of the skin and visible fat to reduce calorie intake and prevent spiking cholesterol levels.

Eggs

Eggs are an example of a complete protein, meaning it has all 9 amino acids that our bodies can’t produce on its own. It is also a good source of choline which improves memory, mood, muscle control and other cognitive functions. 

Eggs are the type of protein you’d consider a quick fix. Eating one large egg can already deliver 6 to 8 grams of protein. Plus, they’re low on carbs and calories, and packed with essential vitamins and nutrients including omega-3 fatty acids. Eggs may help control appetite, strengthen immunity, and regulate blood pressure. And, you can’t deny the sheer versatility of eggs as food makes it a convenient healthy option.

Salmon

Aside from being protein-rich, salmon also boasts copious amounts of omega-3 fatty acids, B vitamins, and selenium. You can get as much as 25 grams of protein from a 100-gram serving and fight inflammation. 

Salmon is one of the best types of protein because it is flavourful and filling. There are plenty of ways you can eat and savour salmon. You can also gain a bounty of benefits that enhance eye, heart, and brain health. 

Tempeh

Tempeh is made from fermented soybeans which is a great option if you’re looking for plant-based types of protein. It can serve up to 20 grams of protein per 85 grams and give you a good dose of calcium, and probiotics when cooked right.

Tempeh is another dependable complete protein. It is also healthy because it contains little to no cholesterol and saturated fat. Eating tempeh promotes bone and gut health while combatting symptoms of fatigue.

Nuts and Seeds

Nuts and seeds are plant-based types of protein that make great snacks.  They let you have your fill of protein, fibre, omega fatty acids, vitamins, minerals, and antioxidants. You can get as much as 17 grams of protein for every ½ cup serving, and up to 8 grams of protein from nut butter. Besides allowing you to munch on something crunchy and chewy on a diet, nuts and seeds are also brain food that can expand learning and attention capacity.

While nuts and seeds are usually ready to eat, you can mix them into your salad or stir-fry dishes, bake them into bread,  blend them into smoothies, and sprinkle them on top of Greek yoghurt. You can even try to substitute rice for quinoa seeds. 

Beans and Legumes

Beans and legumes provide about 7 to 8 grams of protein per ½ cup along with fibre, B vitamins, folate, zinc, potassium, calcium, and phosphorus. If your fitness goal is to bulk up, then you’ll be glad to know that beans and legumes can improve muscle growth. They also help in weight management since you stay full for longer. Moreover, beans and legumes contribute to good bacteria in the digestive tract. 

Beans and legumes such as soybeans in edamame, chickpeas, mung beans, lentils, and many more are great plant-based types of protein you can include in your diet.  They make great side dishes, dips like hummus, and a tasteful addition to soups, salads, curries and stir-fry dishes.

The Worst Types of Protein

The worst types of protein are usually processed and contain more sugar and other unnecessary additives that make for inefficient digestion. Here’s a list of proteins you may want to rule out or have less of. 

Processed/ Red Meat

While you may enjoy the occasional steak or treat yourself to a hotdog bun once in a while, red meat and processed meat are not sustainable sources of protein. Any personal trainer would agree that these are foods you consume in moderation. For instance, you can consider these types of protein foods as a cheat meal to celebrate a fitness milestone.

Processed meat such as hot dogs and deli meat, and red meat such as beef, pork, and lamb, while containing a substantial amount of protein can pose serious health risks. You might just be surprised by how much these types of protein foods can have so much sodium and saturated fat in them. What’s worse, they may also contain preservatives and carcinogens.

Low-Quality Protein Bars/ Powders

If you must cheat your protein intake with bars and powders, at least go for high-quality options. As personal trainers of a private gym in Wilmslow, we urge you to check the label of these protein bars and powders as they may contain high percentages of sugar and other artificial additives or preservatives.

Protein bars and powders are again unsustainable types of protein that should be treated as emergency reserves–not as a snack or a meal replacement. Regular consumption may increase blood sugar levels and breed bad bacteria in the gut. You may also experience a sugar rush and the eventual energy crash that follows.

Dairy Products

It is true that dairy products contain some animal protein, but not without considerable downsides. Milk and cheese may also have saturated fats and preservatives that contribute to weight gain. Too much of the wrong dairy products may increase the risks of diabetes, heart disease, high blood pressure, cancer, and obesity.

Dairy products are types of protein you consume sparingly. As much as possible, personal trainers will encourage you to seek better alternatives such as Greek yoghurt and cottage cheese. You can still enjoy other cheeses like feta, ricotta, mozzarella, and goat cheese but try your best to limit your intake to just 1 ounce a day.

Takeaways on The Best and Worst Types of Protein

Proteins are macronutrients that are critical to physiological body functions. They help build muscle, contribute to weight loss, and sustain energy. However, proteins are not created the same–some may do more harm than good.

The best types of protein support nutrition and overall health. On the other hand, the worst types of protein are more often than not processed with a lot of sugar, preservatives, and additives that make for inefficient digestion. 

It is always a good idea to consult your healthcare provider regarding the ideal portions of food groups for your specific needs. At Alchemy Personal Training, a private gym in Wilmslow, we provide you with a customised nutrient-dense and protein-rich diet that aligns with your current health conditions a nd your body transformation goals.