Best and Worst Protein Sources (ranked by science)

Bros thumbnail shows a tier list and doesn't do a tier list.

Top Tier • Venison (6:47): Considered by the speaker as the actual best, with high creatine levels, low fat, excellent calorie-to-protein ratio, and a superior fatty acid profile compared to conventionally raised meat. • Roasted Ribeye (7:29): Has a high DIASS score of about 130, providing creatine, zinc, and other nutrients. However, fat content needs to be managed. • Whey Protein Concentrate (12:01): Surprisingly ranks higher than isolate with a DIASS score of 133, demonstrating the benefit of combining proteins in their whole food matrix form for better absorption. • Milk Protein (4:06): Has one of the highest protein digestibility scores due to combining different delivery types (whey and casein), making it a complete protein. • Icelandic Skyr (14:11): A higher protein-to-fat ratio than Greek yogurt, concentrated protein, and offers a smooth texture with zero fat while still providing whey, casein, and probiotics. • Sardines (15:06): An excellent value-for-money protein source, especially when packed in water or olive oil, and with bones and skin for Vitamin D and calcium. • Cottage Cheese (15:25): A top-tier option for sustained digestion due to its slow-release casein protein, provided it doesn't contain carrageenan. • Eggs (9:44): Nature's true multivitamin, rich in vitamins A, D, E, K, choline, and monounsaturated fats, making them a personal favorite of the speaker for overall benefits. Mid Tier • Ground Beef (1:06): A good protein source with a high amino acid score (DIASS of 121), high in creatine, zinc, and conjugated linoleic acid (CLA). • Whey Protein Isolate (2:34): High in leucine, fast-absorbing (DIASS of 125), and excellent for muscle recovery and building, despite being a processed powder. • Tuna (11:32): A good protein source, with recent evidence suggesting selenium helps process mercury. Chunk light is preferred over albacore. Lower Tier / Cautionary • Ground Turkey (2:00): While high in protein and good amino acids, it often contains more additives and "garbage" compared to ground beef or chicken. • Casein Protein Powder (3:31): While a good amino acid profile, its digestibility score isn't great, and it tastes better when combined with other things. It's better to get casein from whole foods like cottage cheese or yogurt. • Fairlife Core Power Protein Drinks (5:09): Uses decent milk protein, but contains many artificial sweeteners, thickeners, emulsifiers, and conventional A1 quality milk, making it a "death by a thousand cuts" in terms of additives. Considered a "net positive" only in a pinch. • Nut Butters (9:00): Not a complete protein and have a low DIASS score, with a poor fat-to-protein ratio. Often contain oxidized oils. Should be considered a fat source, not a protein source. • Bacon (10:34): Not a viable high-protein food due to its fat-to-protein ratio and lower DIASS score. Concerns also exist about inhumane farming practices and additives in pork. Should be treated as a fat source. • Tilapia (11:02): Farm-raised tilapia is considered one of the worst fish due to a poor fatty acid profile, high antibiotic content, and generally being a "dirty fish" with a worse amino acid profile. • Soy Protein (12:54): Has a low DIASS score (around 98), low amino acid score, and low leucine content, making it less effective for muscle building compared to other proteins. Better plant-based alternatives exist. • Bone Broth (13:31): While excellent for gut health, collagen, and connective tissue due to gelatin, it is not a complete protein and should not be counted towards daily protein intake. • Hot Dogs (14:48): Only 100% beef or turkey hot dogs are recommended, as mixed hot dogs have a poor fatty acid profile.

he who trims fat off a ribeye doesnt deserve a ribeye 🙄

Eating has now become a scientific process.

Best source of protein comes from whole foods. Meats , Chicken, Wild caught salmon, Pasture raised Eggs , Aged cheeses, Greek yogurt

I put together a meal plan for insulin resistance using Whole Foods, here it is for free: http://www.thomasdelauer.com/eatrealfood - The best way to adhere to something is just have a plan. This is a thank you for joining my newsletter and subscribing

Thanks for the useful information, Thomas. Icelandic Skyr is great. When I visited Iceland ten years ago, I learned that the island has very little arable land…not much for agriculture or dairy because of the volcanic soil composition. They have to be careful of heavy metal contamination. However, the food that is produced is of exceptionally high quality. The exported products tend to be pricier because of scarcity and transportation costs. Iceland is way, way up there. Farthest north I’ve travelled.

Heading to the gym. Sounds like a hamburger with an egg on a keto bun for lunch with a protein drink.

Thanks to be open with us and share all this information

This is timely info as I focus on increasing my protein intake. The info on combining whey with casein was so helpful.