Best and Worst Protein Sources (ranked by science)

Ground beef is presented as more than just protein. Its DIAAS of 121 indicates high digestibility, and the gristle provides collagen. The naturally high creatine content aids muscle building and anti-inflammatory effects. Zinc bolsters the immune system. Conjugated linoleic acid, found in the fat of red meat, helps the body utilize fat more effectively by enhancing mitochondrial uptake. This makes ground beef a 'multivitamin, multi-mineral rich food' in the speaker's view, ranking it as a top-tier protein source.

The speaker acknowledges ground turkey has good protein and amino acids, but he raises the issue of additives and lower-quality processing. Without specifying exact contaminants, he implies that ground turkey products may include extra fillers or poorer meat cuts, making them less desirable compared to beef or chicken. He'd rather have ground beef or ground chicken, implying these are cleaner and more consistent in quality.

Despite criticism for being processed, whey isolate is championed for its high bioavailability. Its DIAAS of 125 surpasses ground beef, and it absorbs 122% faster than casein, meaning amino acids hit the bloodstream rapidly. This makes it ideal for post-workout recovery where speed matters. The speaker emphasizes that the leucine content is key for muscle building. He notes that even though it's a powder, the amino acid profile and digestibility make it a top-tier protein.

The speaker points out that casein powder alone is gelatinous, slow, and has poor taste and lower digestibility. However, when naturally combined with whey as in straight milk or milk protein drinks, the DIAAS can be extremely high. This is because the proteins coexist in a natural matrix with other solutes, enhancing absorption. He suggests consumers seek out milk protein drinks (like Pioneer Pastures) or even plain filtered milk, but watch out for added sugar. Fairlife Core Power was noted as having milk protein but was downgraded due to additives—the protein source itself is good.

Venison tops the list because it packs all the benefits of red meat—creatine, zinc, CLA—while being extremely low in fat, yielding a great calorie-to-protein ratio. Its fatty acid profile is significantly better than conventionally raised meat due to the animal's natural diet. The speaker tries to get it whenever possible and considers it almost a multivitamin effect without the added caloric load of fatty cuts like ribeye. He positions it above even ground beef as a superior protein source.

Ribeye is lauded for a DIAAS of 130, even higher than ground beef, delivering creatine, zinc, and leucine. However, the high fat content can turn a 200-calorie cut into 300 depending on the fat ribbon. The speaker advises careful trimming to enjoy the protein benefits without the calorie surplus. He still considers it a great protein source if fat is managed.

The speaker is irritated by the 'protein washing' of nut butters. He explains that while they contain some protein, the DIAAS score is low, meaning the protein isn't efficiently used, and the fat content is disproportionately high, making them a prime fat source. He points out oxidation of oils from long shelf time as another concern. He personally enjoys macadamia nut butter and sacha inchi butter but always treats them as fat, never as meaningful protein. This recategorization helps people avoid overestimating protein intake.

Eggs score 122 on DIAAS, decent but not the highest, yet the speaker values them as 'nature's true multivitamin' because their nutrient profile extends far beyond protein. They contain key fat-soluble vitamins, high choline for neurotransmitter synthesis, and a fatty acid composition that's over 50% monounsaturated, similar to olive oil. He says if he could, he'd eat eggs and venison every day. They round out the diet not just for muscle building but for overall health.

Similar to nut butters, bacon's high fat content relative to its protein makes it unsuitable as a primary protein source. The speaker also raises concerns about conventional pork farming practices (antibiotics, additives) that can taint the meat. While not saying it's bad as an occasional fat treat, he strongly advises against counting bacon toward daily protein. This is a correction of the common 'bacon has protein' misconception.

Tilapia is singled out as one of the worst fish for regular consumption. The speaker cites its poor fatty acid profile—low in beneficial omega-3s—and common farming practices involving antibiotics. The amino acid profile is also less favorable, meaning protein quality is lower. He recommends simply opting for other affordable fish like tuna, which offers better nutrition. This is a definitive 'do not eat' if better options exist.

Recent evidence suggests tuna isn't as bad as feared because it contains selenium, which helps the liver process mercury. The speaker still advises moderation, and specifically recommends chunk light tuna over albacore, which is higher in mercury. He doesn't recommend daily consumption, but considers it a good cheap protein source when used sensibly.

This protocol stems from his re-evaluation. Despite being less processed, whey concentrate outperforms isolate in digestibility score. The speaker explains that the small amount of casein and milk solids in concentrate creates a more natural protein complex, much like how milk protein outperforms isolated casein. He recommends switching to concentrate powder to get the most muscle-building benefit per gram.

He used to think whey concentrate was problematic because it includes milk solids and other proteins, wanting the purest whey. However, upon reviewing digestibility data, he found that whey protein concentrate has a DIAAS score of 133, while isolate scores 125. This higher score is due to the presence of minor milk proteins and solids that create a whole-food matrix effect, improving actual absorption and utilization. He parallels this to milk protein (casein+whey) having the highest DIAAS, demonstrating that protein synergy in a less processed form can outperform isolated fractions. He now considers concentrate superior for building muscle.

He still loves Greek yogurt but has discovered Icelandic skyr, a strained cultured dairy product that is even more concentrated. Skyr has a higher protein-to-fat ratio and a buttery smooth texture even in zero-fat versions, mimicking 5% fat Greek yogurt. It delivers whey and casein along with probiotics, offering a complete protein package. He is so impressed that skyr is quickly becoming his top dairy-based protein choice, suggesting it outperforms Greek yogurt on both taste and nutrient density.

Bone broth is often marketed as high-protein due to collagen, but he explains it lacks a complete amino acid profile and is not a viable protein source for muscle building. Instead, it provides gelatin and specific amino acids that support gut mucosal layer, connective tissue, and skin. He recommends using it as a functional food for gut health but not substituting it for meat, eggs, or dairy in meeting protein targets. He personally uses it almost every day but only for its non-protein benefits, never adding it to his daily protein tally. This distinction prevents overestimating protein intake.