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The Myth: How to Meet Your “Protein Intake Target”?

Both animal- and plant-based foods contain protein and can help you meet your daily protein goal.

Meat, poultry, dairy, and fish are high-quality animal sources of protein. Meanwhile, nuts, beans, legumes, and soy are good sources of plant-based protein.

Research suggests that animal-based protein is superior to plant-based protein for building muscle, but it’s beneficial to consume a combination of both (19Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source).

Protein shakes can also be a convenient way to increase your protein intake, especially when you cannot get enough through food alone.

The most common types of protein powders on the market include:

  • Whey protein: Whey protein is a milk protein that is quickly absorbed by the body, making it useful before or after your workout. It also contains bioactive proteins that may offer other health benefits (23Trusted Source).
  • Casein protein: Casein is the other milk protein that digests much slower than whey, making it ideal during periods of fasting like sleep. What’s more, some brands of casein protein offer up to 60% of your RDA for calcium per scoop.
  • Egg protein: Egg protein powders are made with pure egg white protein. They digest at a medium rate and are one of the most expensive protein supplements on the market.
  • Soy protein: Soy protein is one of the few plant proteins that contains all of the essential amino acids, making it a complete protein source for vegetarians.
  • Rice and pea protein: Rice and pea proteins do not contain all of the essential amino acids, but combining them makes them a complete protein. They are low-allergenic, making them appealing to those with egg, dairy, or soy allergies.


Both animal and plant products are good sources of dietary protein. Protein shakes can also help you reach your daily protein target.

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