Protein Efficiency: How to Optimise Your Intake ✅
When it comes to structuring a high protein diet, protein efficiency (the percentage of total calories derived from protein) can make a significant impact on how effectively you reach your daily targets.
🔹 Why does protein efficiency matter?
If you are eating in a calorie surplus, protein efficiency might not be your top priority since you have more room for extra fats and carbs. However, the lower your calorie intake, the more mindful you need to be. Choosing high efficiency protein sources allows you to maximise your protein intake without excessive calorie spillover from fats or carbohydrates.
🔹 High versus Low Protein Efficiency Foods
Foods like whey protein isolate, egg whites and tuna are prime examples of high efficiency protein sources, meaning most of their calories come from protein with minimal fats or carbs. These should be the foundation of your protein intake, think of them as the structural beams of a house.
On the other hand, foods like whole eggs, salmon, tofu and cheese have lower protein efficiency because they contain more dietary fats (or, in the case of many plant proteins, more carbs). These foods are not “bad”, in fact, they can be highly nutritious. But relying too heavily on them for protein can make it more challenging to reach your targets without excess calories. Instead, use them as the furnishings of your diet, great additions but not the entire structure.
🔹 The Plant Protein Consideration
As shown in the infographic, many plant based protein sources tend to have lower efficiency, often coming with more carbohydrates or fats. That does not mean they are not useful - textured vegetable protein, soy protein isolate and tofu can still be great options. But if you follow a plant based diet, you may need larger portions or a more strategic mix of protein sources to meet your needs.
Whether you are in a muscle building phase or a fat loss phase, balancing protein efficiency is a crucial part of optimising your nutrition. Check out the infographic to see how different foods compare!