Nutrition / Recovery
Johann CSCS
December 26, 2024
Protein is the foundation of muscle growth, recovery, and performance. Whether you’re a seasoned athlete, weekend warrior, or someone simply looking to optimize their diet, understanding protein sources is essential. But with an overwhelming number of choices—from whole food sources to an endless supply of protein powders—how do you know what’s best for your goals?
Some lifters swear by protein supplements, while others insist whole foods should be the only source. The truth? It depends on your goals, dietary habits, and budget. Supplementation is convenient, but whole foods offer the highest nutrient density and should form the backbone of any nutrition plan.
I have even been “questioned” as to why I would “promote” supplements as a coach. The answer is simple: literally every type of exerciser needs it, and thus has been exposed to it. There simply is no questioning this. Anyone who spends their weeks in the gym knows this.
Why not help people get the best protein IF and only IF they know for certain you’ll take supplement. I am not here to slap your hand away or crush your ideas. But, before you jump into the supplement isle and hunt down the perfect tub, we have to ask a more fundamental question.
Do you even need protein supplements?
Meaning: is it more possible and easier to track down your 90 – 180 ish grams per day through other protein sources like whole foods. Those foods which measure as the best protein sources on the planet like the big 3.
This guide will break down the best protein sources, when (or if) you need supplements, and how to structure your intake for maximum performance. Whether you’re looking to build muscle, lose fat, or recover faster, this is your master resource on protein.
Meat
Yogurt
Eggs
Mostly, you should be actively denying yourself protein supplements and sticking with whole food protein sources!Really.I know so many different people who train with me who partake. And, seriously-speaking, most should not even waste their money. Because, there are 3 qualifying features of the protein lovers and supplement drinkers.
1. Your goals matter
2. Your efficacy with eating patterns
3. Your budget
These are some of the delineating factors. But there are quite a few more as we’ll learn in the course. For now, understand that you’re not the only one. My trainees: men and women, old and young, hard and soft-core seemingly want to take down protein supplements.
High-Performance Athletes – Intense training increases protein requirements beyond what some can consume through whole foods.
Busy and active Individuals – If you struggle to prepare meals consistently, shakes provide a quick alternative.
Vegetarians & Vegans – Some plant-based diets lack complete protein sources.
People with High Protein Needs – Those aiming for 1.6-2.2g/kg body weight daily may require supplementation to meet their targets.
If you regularly eat lean meats, dairy, eggs, and legumes, you likely don’t need extra protein.
If you have a tight budget, whole foods provide better nutrient value per dollar.
Rule of Thumb: Stick with whole food protein unless your lifestyle or training intensity demands supplementation.
So let’s break it down.
Whole food protein sources offer better nutrient density, satiety, and additional micronutrients that powders lack. Here’s a breakdown of the best options:
| Source | Protein per 100g | Notes |
|---|---|---|
| Chicken Breast | 31g | Lean, versatile, high bioavailability |
| Lean Beef | 26g | Rich in iron and B12 |
| Salmon | 22g | Omega-3 rich, anti-inflammatory |
| Turkey | 29g | Low-fat, excellent amino acid profile |
| Eggs | 13g | High biological value, contains essential fatty acids |
| Greek Yogurt | 10g per 100g | Probiotic benefits, excellent protein-to-calorie ratio |
| Cottage Cheese | 11g per 100g | Slow-digesting casein, great for muscle preservation |
| Source | Protein per 100g | Notes |
| Lentils | 9g | High in fiber, great for gut health |
| Chickpeas | 19g | Versatile, rich in essential amino acids |
| Quinoa | 4g | Complete protein, gluten-free |
| Tofu | 8g | Plant-based staple, absorbs flavors well |
| Tempeh | 20g | Fermented, gut-friendly protein |
| Pumpkin Seeds | 19g | High in magnesium, great snack option |
Pro Tip: Combining plant proteins (e.g., rice & beans) ensures a complete amino acid profile.
Buying your supply of protein supplements with groceries will add a significant amount of cost to your grocery budget. Consider most people will spend about $90 per week (a family of two) to twice this amount on cost of food. I have personally sold the smallest package of high quality 10 gram protein at about $2 for single use. Of course, some protein shakes, ready made will run you about 3.50 (they’ll be higher calories, too).
Multiply this out to three to six times per week (2 per workout) and your minimum cost of food will increase to $15.Since, you’re temporarily supplementing, you need way more than a single use-single week supply. Scale for 15, 20, or more grams per portion and for other brand names. You cost goes up a lot.
Protein rich foods include the usual meats and yogurts. What about protein rich supplements? As well will get into a little bit later, most of your protein supplements are not created equally. In fact, most of your protein supplements typically have two aspects in common with one another.
We are focusing on powders because they’re the most convenient and the easiest to incorporate into our eating.Looking then at powders, we find something intriguing.
According to Efficiency is Everything the amount of protein rich food supplement you get for your buck is with Muscle Milk, a gym staple. Consider, as we carry on later, that this supplement is higher in calorie and essential can be a whey protein meal replacement. Companies still create vitamin rich protein shakes and yes, intimate they are replacements.
Know that the non-replacement proteins, like rice, hemp, soy and even bone broth proteins, are not listed on this list. And, more quality brands, which pride themselves on mostly organic and natural protein sources are not on this list either.
Essentially, you get the most protein for the less money but questionable food practices and quality at the same time, unfortunately. Again, you must consider your goals – as we will cover later.
Adjusting your protein ratios with a nutritionist or coach is key for weight loss. It is also key for performance gains and body fat percent loss. In fact, adjusting your ratios, namely your protein ratios is the smartest means of carb-cycling. Carb-cycling is not the domain of athletes looking for performance, nor the domain of those looking to lose weight.
Instead, you should always alter your ratios.
You’ll start by altering your protein ratios first – always.
This is a simple rule. It safeguards against dieting as we never automatically look to reduce protein. When protein ratios are low (10%-15%) they’re really just at normalized – non-workout – levels. Furthermore, the range at which we adjust is relatively small – a 20 point threshold – low:15% to high %35.
I recommend you adjust your ratios. During exercise weeks and cycles, adjust toward 25% or 30% of your total calories in protein. You can easily derive some smart results from here. If you have a total of 1800 per day goal, then a quarter, or 450 calories – about 110 grams – of protein should be taken in. 110 grams of protein.
This is the equivalent of 16 eggs, 3 quarter pound hamburgers, or 15 cups of regular pasty milk. And, consider the stature and goals of this 1800 calorie person. He might be a 180 pound cyclist looking to drop body fat safely by putting on some lean muscle and lifting.
Or, maybe a 145 pound woman, who does jiu-jitsu and is maintaining her weight through kettlebell and bodyweight training. Both folks require lots of protein to assist in building lean muscle. And, if these are highly active people, they should be actively working out semi-daily.
So why do protein recommendations vary into the absurd. Sometimes, I’ll hear a recommendation for 2 grams per kilogram and still wince.It’s smarter, safer and doesn’t obliterate your food choices like diets and bad protein recommendations will.
Protein supplements are as nearly ubiquitous as whole food protein sources are.
Despite protein supplements’ sheer omnipresence, there are LOTS of protein examples out there for the buying based on preference and need. For instance.
Vegan and vegetarians might need extra protein sources from foods and so they will search for protein vegetarian sources like buckwheat, miso, tofu, polenta, chutney and soy. Yet, protein vegetarian supplement sources exist too.
Protein supplements vary widely in quality, ingredients, and effectiveness. Here’s what you need to consider:
| Type | Best For | Notes |
| Whey Isolate | Muscle building, post-workout | Fast digestion, high in leucine |
| Casein | Overnight recovery | Slow release, ideal before sleep |
| Plant-Based | Vegans & lactose-intolerant | Blend multiple sources for complete profile |
| Bone Broth Protein | Joint health | Rich in collagen, gut-friendly |
| Egg White Protein | Dairy-free muscle building | High bioavailability |
Ingredient List – Avoid excessive fillers, artificial sweeteners, or unnecessary additives.
Protein Content per Serving – Look for at least 20g per scoop.
Amino Acid Profile – High leucine content improves muscle protein synthesis.
Digestibility – If you experience bloating, try hydrolyzed whey or plant-based blends.
Whole food protein sources offer better nutrient density, satiety, and additional micronutrients that powders lack. Here’s a breakdown of the best options:
| Source | Protein per 100g | Notes |
|---|---|---|
| Chicken Breast | 31g | Lean, versatile, high bioavailability |
| Lean Beef | 26g | Rich in iron and B12 |
| Salmon | 22g | Omega-3 rich, anti-inflammatory |
| Turkey | 29g | Low-fat, excellent amino acid profile |
| Eggs | 13g | High biological value, contains essential fatty acids |
| Greek Yogurt | 10g per 100g | Probiotic benefits, excellent protein-to-calorie ratio |
| Cottage Cheese | 11g per 100g | Slow-digesting casein, great for muscle preservation |
| Source | Protein per 100g | Notes |
| Lentils | 9g | High in fiber, great for gut health |
| Chickpeas | 19g | Versatile, rich in essential amino acids |
| Quinoa | 4g | Complete protein, gluten-free |
| Tofu | 8g | Plant-based staple, absorbs flavors well |
| Tempeh | 20g | Fermented, gut-friendly protein |
| Pumpkin Seeds | 19g | High in magnesium, great snack option |
Pro Tip: Combining plant proteins (e.g., rice & beans) ensures a complete amino acid profile.
Whole food protein sources offer better nutrient density, satiety, and additional micronutrients that powders lack. Here’s a breakdown of the best options:
| Source | Protein per 100g | Notes |
|---|---|---|
| Chicken Breast | 31g | Lean, versatile, high bioavailability |
| Lean Beef | 26g | Rich in iron and B12 |
| Salmon | 22g | Omega-3 rich, anti-inflammatory |
| Turkey | 29g | Low-fat, excellent amino acid profile |
| Eggs | 13g | High biological value, contains essential fatty acids |
| Greek Yogurt | 10g per 100g | Probiotic benefits, excellent protein-to-calorie ratio |
| Cottage Cheese | 11g per 100g | Slow-digesting casein, great for muscle preservation |
| Source | Protein per 100g | Notes |
| Lentils | 9g | High in fiber, great for gut health |
| Chickpeas | 19g | Versatile, rich in essential amino acids |
| Quinoa | 4g | Complete protein, gluten-free |
| Tofu | 8g | Plant-based staple, absorbs flavors well |
| Tempeh | 20g | Fermented, gut-friendly protein |
| Pumpkin Seeds | 19g | High in magnesium, great snack option |
Pro Tip: Combining plant proteins (e.g., rice & beans) ensures a complete amino acid profile.
Protein supplements vary widely in quality, ingredients, and effectiveness. Here’s what you need to consider:
| Type | Best For | Notes |
| Whey Isolate | Muscle building, post-workout | Fast digestion, high in leucine |
| Casein | Overnight recovery | Slow release, ideal before sleep |
| Plant-Based | Vegans & lactose-intolerant | Blend multiple sources for complete profile |
| Bone Broth Protein | Joint health | Rich in collagen, gut-friendly |
| Egg White Protein | Dairy-free muscle building | High bioavailability |
Ingredient List – Avoid excessive fillers, artificial sweeteners, or unnecessary additives.
Protein Content per Serving – Look for at least 20g per scoop.
Amino Acid Profile – High leucine content improves muscle protein synthesis.
Digestibility – If you experience bloating, try hydrolyzed whey or plant-based blends.
In the world of powerlifting and bodybuilding, these two hold sacrosanct ground. I mean, in the 90’s, these were the first two types of protein I ever heard of, as did many gym lovers. Casein built muscle “over duration” and was slowly released, as goes the mantra.
Casein was incorporated into the globule at the molecular level and so it must be dismantled before digested. This takes eight hours, according to urban legend. And as such, is perfect for muscle building – anabolism – during sleep.
Whey was the complete opposite so, during your workout, you could polished off your bottle and finish your workout still having protein circulating in your muscles. Truly, there is ZERO difference other than the source.
It is like filling your pillow with duck feathers or chicken feathers and measuring its fluffiness. It simply does not matter to the operator. While casein takes longer to metabolize, so too will your body metabolize all protein and anabolism is never instantaneous.
Some of the buckets and packets you’ll see are highlighted by the “blending” method. Micronized, concentrate isolate, or other means are posted right there on the front panel. To the consumers looking for any protein, these methods means nothing.
However, if you’re using supplements, you need to understand the differences. As we mentioned before, supplements of protein are sourced from dairy, animals or plants.The ones like casein and whey which come from dairy carry with it an infamous ailment – indigestion. Many people suffer from ingestion of lactose and their by-products including lactose.
If you are lactose intolerant, the range of indigestion includes illness to stomach ache. Lactose, a milk protein can be digested, partially digested or eliminated from the protein. These protein supplement manufacturers understand than whey and casein pound-for-pound, have the highest source of protein.
Instead of excluding their use, food engineers simply partially digest some of the protein linkages. Remember, the protein monomer – the individual pieces – of proteins are amino acids, which carry a positive or negative charge. As such, they can exist in some form attached to other amino acid clusters.
And, the protein structure of each group of polypeptides, or amino acid chains, can change. Without finishing a full biology lesson, such “clumps” of protein can be rough on the GI tract of certain consumers. So, why not digest – hydrolyze – or sift out the clumps – isolate, micronize – the protein?
Once you go grab your protein, you’ll immediately need to spin it around and read the back panel. On the first paragraph lies the serving size, which, does not mean to you at all at first.
I could say: 1 heaping scoop, 1 level scoop, or anything, like 1 handful, 1 cupful, a whole lot.
Reading any food label is a skill, and you already know that serving size is the least meaningful part of a label initially. That;s because most proteins are about 7 grams per 15 grams of powder. Some protein sources of supplements will determine this to equate to a huge scoop. That scoop could be the size of a coffee mug. As you glance down, you’ll see that serving size and that scoop equal a certain amount of protein.
Whey, broth, blended pea and sometimes casein varieties will have the most protein per serving
Before or After – protein supplementation and the decision to take protein blankets your workout like the peel of a fruit. In reality, we must remember that this decision and its subsequent debating is best left answered by science.
According to one study from 2017, “Pre- versus post-exercise protein intake has similar effects on muscular adaptations” (1), the is NO DIFFERENCE. You should not be surprised.
Your body doesn’t care when you metabolize your food. The net calories you put in mean the most. Not when those net calories yield a return. Our bodies treat protein supplements like gasoline and fuel the system as long as there is some of the substrate available. Your car (non-Tesla-drivers) doesn’t care when you gas her up. It doesn’t burn better (significantly) in the morning than the night with regards to gas.
You body metabolizes all the protein you give it. We create the deficit by lifting hard and heavy, or hard and intensely.
Still, you could draw upon some smart reasons to take protein both for before, and for after. Still, as athletes, exercisers, badasses and the rest of the ilk, we defer to habits.
Assist your habits. For example, we almost always eat after any workout. So, maybe it’s best to get your protein in then. Yet, if your workout is early in the day, maybe your protein supplements are your pre-workout too, or maybe a snack.
Your workout is a blip in your day. I mean, if you decide not to workout today, your global eating and sleeping schedule is unaffected mostly. You’ll still eat major meals, you;ll still sleep for a chunk of hours. The workout is the change in your day and it makes you decide when and what to eat later.
Before you might decide you have to fuel your workout in some order. This way, you have a successful workout free of injuries, even if that workout has been the same for many weeks or even longer. You’ll eat extra or otherwise differentiate your eating to accommodate your workout.
Smartly, you’ll, again want to fuel your workout.
If you workout earlier in the morning, like with Jean, a woman who used to come in to train with me at 5 am and later Brittany, her successor at 6, you might not eat breakfast at all.
But, if train with me, you’ll definitely be urged to eat, or drink your breakfast. So, you’ll want to fuel with maybe 100 calories of carbohydrates mostly before. Afterward you’ll eat breakfast and the rest of your meals. This includes your magic number of protein rich foods – meat, tempeh, pumpkin seeds and chickpeas for the remaining meals.
Supplementing here might not even need to happen. But, if you do, you can easily supplement anytime throughout the day, knowing, there is no TRUE window with which ti replenish.
By 1030am to 230pm, the middle of the day, you will have fueled your life and work. You meals should contain protein rich foods of description. It is imperative. Supplementing here might require you to consume your protein sources from supplements before as a pre-workout.
You’ll have to then include some kind of carbohydrate to include as hearty fuel.
Late Day Workout
Considering mostly everyone I have ever trained eats dinner after a workout, this is the idea time to distance yourself from supplements altogether. You should taken your protein or protein supplement before.
But, if you have protein high foods like turkey pasta and red bean salad waiting post-workout, you will have to consume this pre-workout. But, your lunch will have to be very light. Light lunches, my bare essential prescription – is a must here. Unless you are looking to gain mass.
Of course, recovery should be the goal of all performance workouts. This is because the better your recovery, the more muscle mass you sustain and aggrandize. Further, this is sustained through great recovery – replenishing glycogen and depleted proteins to your frame.
If you take protein after a workout, you are looking to either:
Snacking is smart. It keeps your metabolism high which assists in fat loss.
And, snacking supports your decision to eat regularly to maintain weight, performance and strength inside the gym because your blood sugar regulates itself. Protein as a snack after your workout is a smart way to consume all your protein. It simply supports the habitual post-workout eating pattern you no doubt maintain now.
And, typically, folks feel the hunger sensation after a workout. Simply stated: Consuming protein supplements after a workout aids your healthy habits and capitalizes on some window.
Protein supplements can be cost-effective but often aren’t necessary. Let’s compare whole food protein vs. powders.
| Source | Cost per 30g Protein |
| Chicken Breast | $1.50 |
| Eggs | $1.00 |
| Greek Yogurt | $1.30 |
| Whey Protein | $0.75 – $1.50 |
| Plant-Based Protein | $1.20 – $2.00 |
Verdict: If you’re on a tight budget, whole foods are often the better investment.
Protein is the foundation of any effective nutrition strategy, but how you consume it makes all the difference. Whether you’re looking to build muscle, lose fat, or optimize performance, your choice of whole foods vs. supplements plays a crucial role. Whole food protein sources provide superior nutrient density, essential amino acids, and better overall health benefits compared to processed powders. However, supplements can be a convenient and effective tool when used appropriately.
Understanding the quality of protein sources is just as important as hitting your daily intake. Complete proteins found in animal sources like chicken, beef, fish, and dairy naturally contain all essential amino acids, whereas plant-based sources often need to be combined to achieve the same benefit. If you follow a vegetarian or vegan diet, strategically pairing foods like lentils and rice or chickpeas and quinoa ensures a balanced amino acid profile for muscle recovery and growth.
Timing and frequency of protein intake should also be structured around your lifestyle and goals. While the old-school notion of an anabolic window suggests that consuming protein immediately post-workout is necessary for muscle growth, research shows that total daily intake is far more important. Ensuring you hit your protein targets consistently throughout the day is the key to optimizing muscle repair, metabolic function, and body composition.
From a cost perspective, protein-rich whole foods tend to be more budget-friendly than supplements, especially when looking at price per gram of protein. However, for those with high protein needs, time constraints, or dietary limitations, supplements can fill the gap and enhance recovery and performance when used correctly. The key is choosing high-quality protein powders, avoiding unnecessary fillers and artificial ingredients, and ensuring that your protein intake aligns with your energy demands.
At the end of the day, balance is key. Whole foods should always be the foundation of your diet, while supplements can be used as a convenient add-on when needed. By prioritizing nutrient-rich sources, understanding your body’s protein requirements, and optimizing intake timing, you can effectively fuel your performance, recovery, and long-term health. Protein isn’t just about gains—it’s about sustainability, longevity, and fueling your best self. is essential, but where you get it from matters. Whole foods should form the foundation of your diet due to their superior nutrient density, but protein supplements can be useful for convenience and specific dietary needs.
If you train intensely and need extra protein, supplements can help.
If you can get enough protein through food, prioritize whole sources.
Consider cost, digestibility, and overall nutrition when choosing your protein sources.
By understanding how much protein you need, where to get it, and when to take it, you can optimize your nutrition for muscle growth, fat loss, and performance.
It depends on goals: 1.6-2.2g/kg of body weight is ideal for athletes. Those focusing on fat loss or general health can aim for 1.2-1.6g/kg.
Yes, but you need to combine sources (e.g., beans and rice) to get all essential amino acids. Plant proteins generally digest slower, which may affect muscle recovery speed.
Timing matters less than total daily intake, but post-workout protein can help recovery by replenishing muscle protein synthesis. Aim for 20-40g of high-quality protein within 1-2 hours after training.
Not always. Prioritize ingredient quality and amino acid profile over price. Avoid powders with excessive fillers, artificial sweeteners, and low protein content per scoop.
Excessive protein intake (beyond 2.5g/kg daily) can strain kidneys in those with pre-existing conditions but is generally safe for healthy individuals. The body excretes unused nitrogen from protein metabolism.
Yes. Whole food sources provide all the necessary amino acids for muscle growth. Supplements are convenient but not mandatory for results.
Lean proteins like chicken breast, egg whites, fish, and Greek yogurt support fat loss by promoting satiety while keeping calories in check.
If you’re recovering well, maintaining muscle mass, and feeling energized, you’re likely consuming enough. Track intake using an app or food journal.
Not significantly. Total daily protein intake is the biggest factor. However, eating protein-rich meals can control hunger and improve metabolism.
Whey protein isolate, casein, and whole food sources like lean meats, eggs, and dairy are top choices due to their high leucine content, which drives muscle protein synthesis.
coachjohanncscs.com only uses primary research and scholarly studies as references over secondary sites. Other references are primarily from reputable social media accounts of experts only in the fields of health, nutrition, sports science, physiology, psychology, and physical therapy.
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