As an athlete and likely as someone who’s looking to better their overall health, you need optimal nutrition. And one key component of a strong nutritional strategy is getting enough protein—and choosing the right protein sources can help you meet your needs. Both animal and plant-based proteins have their benefits, but which one is better for cyclists?
To help you understand the similarities and differences between plant protein versus animal protein, we turned to nutrition experts to break it down. Here’s what to know.
What’s the difference between plant protein versus animal protein?
Besides the obvious fact that plant protein comes from foods that grow in the ground and animal protein comes from, well, animals, there are a few other differences to keep in mind about the two forms of this muscle-building macronutrient.
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“Plant proteins have lower ‘protein quality’ as compared to animal proteins based on two components,” says Janine Higbie, certified dietitian nutritionist. Those factors include lower bioavailability—meaning what you can digest and absorb—and fewer essential amino acids. Amino acids are the building blocks of protein and there are nine essential ones that your body can’t make, so you need to get them from food.
On the other hand, protein that comes from animals offers up complete proteins, “meaning they provide all essential amino acids in adequate amounts, and they have higher bioavailability, meaning you digest and absorb more protein,” says Higbie.
That doesn’t mean plants can’t provide a full amino acid profile or provide a complete protein. Combining certain foods, like rice and beans, means you get an adequate intake of those nutrients.
While those are the major differences between plant protein versus animal protein, there are a few other factors that make them stand out from one another.
What are the benefits of plant-based protein?
Top sources of plant protein include beans, lentils, soy products such as tofu, nuts, and nut butters, says Alyssa Fontaine, RD, a vegan dietitian who works with clients in the U.S. and Canada. “For the strongest athletic performance, we recommend having a variety of these in your day,” she says.
“Vegans may need as much as 15 to 25 percent more protein intake than omnivores,” says Higbie, because of that difference in protein quality (amino acids and absorption). According to research, that translates to vegetarian athletes needing an additional 10 to 22 grams of protein per day to meet the macronutrient needs of 1.2 to 1.4 grams per kilogram bodyweight per day.
Even though you may need more plant protein foods, you’ll gain benefits from eating these sources. Studies have shown that eating beans and lentils, in particular, can help manage cholesterol levels. Plus, because of the high fiber content of these plant-based proteins, they can also help you feel full for longer, promote good gut bacteria, and improve heart health.
In general, eating a mostly plant-based diet offers overall health benefits. Consuming mostly fruits and vegetables, whole grains, and legumes offers up disease-fighting antioxidants, as well as an important mix of vitamins and minerals, for example.
Research backs up the benefits of a plant-based diet, as one meta-analysis of more than 30 studies linked higher total protein intake, and plant protein consumption specifically, to a lower risk of early mortality. Other research says a plant-based diet may reduce the risk of chronic diseases, such as heart disease and diabetes, and may improve workout recovery time.
What are the benefits of animal protein?
Animal proteins include everything from steak to chicken thighs to seafood. These sources are typically more protein-dense than plant-based proteins. For example, 3 ounces of grilled chicken breast contains 26 grams of protein, whereas a ½ cup of black beans contains 7 grams of protein. As mentioned earlier, your body also absorbs the protein from animals better than that from plants.
Animal protein sources are also often higher in nutrients like iron and vitamin B12.
The most important thing to keep in mind when choosing animal proteins is going for lean cuts that are minimally processed, like lean chicken and turkey, fish, Greek yogurt, and cottage cheese. “This means that these proteins will be low in saturated fat and will have little to no sodium added,” says Fontaine.
Fontaine suggests cyclists avoid fatty cuts of red meats and highly processed meats, as the latter has been linked to increased risk of heart disease and cancer, particularly colon cancer.
The high proportion of saturated fat may be a caveat to animal proteins, as the American Heart Foundation says this type of fat can affect cholesterol levels, and therefore, lead to poorer heart health. Some research does suggest that swapping red meat for plant-based protein can lower risk for heart disease—however, new research is emerging on just how risky intake of saturated fat is for your heart.
What should you know about using plant protein versus animal protein to fuel your training?
Because of the bioavailability (or how well your body can absorb and use the protein) of animal sources, they tend to be the go-to for muscle growth and repair. In fact one systematic review and meta-analysis published in Nutrients in 2021, which compared plant protein versus animal protein when it comes to lean muscle mass, found that there was a slightly more favorable effect from animal protein, particularly for young adults. The study did note, however, that source didn’t matter when it came to muscular strength.
However, the full scope of research on plant versus animal proteins for muscle mass and strength is mixed. And that doesn’t mean plant proteins won’t support your muscle-building and strengthening efforts. For example, one smaller study found that plant protein supported muscular strength and mass gains, just as much as animal sources, following resistance training. Another study found that those who consumed either pea protein or whey protein both saw gains in muscle size and there were no notable differences between the groups.
Keep in mind many plant-based protein sources, like lentils and chickpeas, also contain carbohydrates that can support muscle recovery after a long ride.
The bottom line on plant protein versus animal protein
Overall, both plant and animal protein sources can have a place on your menu, as they offer different benefits for your body. Consider your overall diet and the bioavailability and nutrient profile of each source when selecting your protein foods. While much research supports the benefits of eating plants most of the time, if you enjoy a good steak or chicken breast or salmon fillet, and prefer those foods postworkout, they should have a place on your plate.
