Animal vs Vegan Protein: What Absorbs Best?
As someone who has spent years developing high-protein, health-focused foods, I’ve watched the debate between vegan and animal protein unfold over and over. Both have their merits in a balanced diet, but they differ in composition, absorption, and the role they play in fueling our bodies.
Understanding these differences has been key to my own wellness journey and it might help you choose the protein that works best for you. Proteins are made up of amino acids, which are essential for muscle repair, immune support, and overall health. Of the 20 amino acids, nine are considered “essential,” meaning our bodies can’t produce them. Rather, we need to get them from food.
🐄 Animal Protein: Typically contains all nine essential amino acids, making it a “complete protein.” Common sources include meat, eggs, dairy, and fish. Animal-based proteins are highly "bioavailable", meaning your body can absorb and use a large percentage of the protein. Whey protein, derived from milk, has a Biological Value score of 100, making it one of the most bioavailable options. Egg protein has a BV of 94.
🌱Vegan Protein: Derived from plants like beans, lentils, soy, quinoa, and nuts. While some plant-based proteins (like quinoa and soy) are complete, many others need to be combined to provide all essential amino acid. Plant-based proteins are often less bioavailable due to anti-nutrients like phytates and fiber, which can interfere with absorption. However, advances in processing, like sprouting or fermenting, can improve bioavailability. Pea protein, for example, is highly absorbable and is gaining popularity in vegan protein powders.
So, what’s the “best” protein? It depends on your individual needs, lifestyle, and goals:
💪For Muscle Building: Animal proteins like whey and eggs offer superior absorption and a complete amino acid profile, making them ideal for muscle repair and growth.
🧘♀️For Longevity and Wellness: Plant-based proteins are linked to lower risks of heart disease and inflammation, making them a great option for those seeking sustainable and health-conscious choices.
⚕️For Digestive Health: If digestion is a concern, try sprouted or fermented plant proteins for improved absorption and ease.
In my journey of creating thinkThin® bars, and exploring other innovative health products, I’ve worked with nearly every form of protein. For me, it’s about balance. While I enjoy a variety of proteins, I tend to favor whey protein or grass-fed goat protein for their superior absorption and digestibility. That said, I’ve also appreciated plant-based options for their versatility and sustainability. What I’ve learned is this: There’s no one-size-fits-all solution. Our bodies’ needs evolve. No matter your protein preference, fuel your body with high-quality nutrients. The key is to listen to your body and adjust accordingly, so that you can make informed choices that support your health journey.
What’s your favorite protein source?
To your vitality,
Lizanne