What are good sources of protein?

Sources of protein can vary widely based on dietary preferences and requirements. Here are some notable sources discussed on the Huberman Lab:

1. Animal-Based Proteins: These are generally considered high-quality protein sources due to their complete amino acid profiles. Common examples include:

   • Meat: Such as beef, chicken, and turkey. These are rich in essential amino acids and have high bioavailability 1.
   • Eggs: A nearly perfect source, combining high-quality protein with fat but no carbohydrates 2.
   • Fish: Like salmon, which is a quality protein source, albeit higher in fat compared to other meats 3.
     • 

       1

       Protein and Agriculture

       01:22:06
     • 

       2

       Plant-Based Protein Insights

       01:55:38
     • 

       3

       Protein Insights

       02:25:52
     • 

       4

       Protein Supplement Insights

       01:47:25
     • 

       5

       Vegan Protein Insights

       01:57:30
     • 

       6

       Nutrient Insights

       02:28:16
   • Dairy: Milk protein, notably whey and casein, are often used in supplements for their bioavailability and muscle recovery benefits 4.

2. Plant-Based Proteins: While they can be more challenging due to lower bioavailability and typically needing larger volumes to match the protein content of animal sources, they remain viable. Key sources include:

   • Soy: Recognized as a complete protein and a good alternative for those avoiding animal products 5.
   • Protein Blends: Rice and pea protein blends can adequately support protein needs, especially for those on vegan diets 6.
   • Potato Protein: An emerging plant-based source with an amino acid profile similar to whey, though it's less commonly available 5.

3. Organ Meats and Exotic Options: Organ meats, like the heart, are additional non-mainstream options that offer protein along with nutrients like CoQ10 6.

For those following a vegan diet, careful planning and possibly using protein supplements are recommended to ensure sufficient protein intake without excessive calories from accompanying fats or carbohydrates 2. Choosing higher-quality plant proteins and combining them effectively (e.g., beans and rice) can help achieve a balanced amino acid intake.