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Protein

Protein constitutes 3.9 calories of energy per gram but see metabolism for information on thermogenesis and how this might reduce this.

Have more

Fibre to slow digestion (inulin is good way to add some to your diet).

Digestion rates for different types (use slow digesting at end of day)

Better in the morning, carbs later in the day - see circadian rhythm.

Good podcast from Peter Attia: https://peterattiamd.com/lucvanloon/

Bromelain and betaine hydrochloride may help your body break down protein if you're finding it hard to digest (cramping, gas etc.).

Peptides

Well know ones include;

  • Antibodies
  • Collagen
  • Creatine
  • Enzymes
  • Hormones
  • Insulin
  • Neurotransmitters (such as Oxytocin and Vasopressin)

Amino Acids

Essential, Conditionally Essential & Non-Essential

Essential nutrients are organic compounds required by the body, in order to maintain and sustain growth, health and life (to perform basic bodily functions), that cannot be produced by the body itself (biosynthesised). They must instead be consumed from external sources, usually in the form of food, drink or supplements.

Conditionally essential nutrients can be biosynthesised at adequate levels in healthy individuals but circumstances such as illness, disease, sustained stress or environmental factors can result in insufficient production and a need to consume these from external sources for a time.

Vitamin D is an interesting example of a non-essential nutrient (albeit not a protein). With adequate sunlight exposure the body can biosynthesise the required amount but with insufficient exposure an external source is required.

Non-essential nutrients can either be biosynthesised by the body in nearly all circumstances (given an adequate amount of whatever the source(s) materials are) or they are simply not required to maintain life.

Essential (to Sustain Life) Amino Acids

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine (involved in the uptake of essential minerals and the production of carnitine which plays a key role in fatty acid metabolism)
  • Methionine - a derivative of this (S-adenosyl Methionine) is used in the production of creatine, homocysteine is biosynthesised from this - (contains sulfur)
  • Phenylalanine
  • Threonine
  • Tryptophan - promotes serotonin production
  • Valine

Conditionally Essential Amino Acids

  • Arginine - used in the production of creatine
  • Glutamine
  • Glycine - used in the production of creatine

Non-essential Amino Acids

  • Alanine
  • Asparagine
  • Aspartic Acid
  • Cysteine (contains sulfur)
  • Glutamic Acid
  • Histidine
  • Ornithine
  • Proline
  • Selenocysteine
  • Serine
  • Taurine
  • Tyrosine (derived from phenylalanine, which is essential) - promotes dopamine production

Animal & Plant-based Proteins

Animal

  • Meat
  • Milk
  • Eggs
  • Cheese
  • Fish

Plant-based

  • Legumes
  • Soy
  • Wholegrain rice
  • Sunflower seeds
  • Nuts

Sleep & Circadian Rhythm

Roughly speaking, you can consume different types of protein over the day to aid sleep and support your natural circadian rhythm, as follows;

  • Mornings/breakfast: eat animal based proteins and fats which contain tyrosine to promote dopamine production, which will be stimulating
  • Evenings/dinner: eat plant based proteins which contain tryptophan to promote serotonin production, which will help you relax

Timing

Protein Quality

https://en.wikipedia.org/wiki/Protein_quality

The best quality proteins; in terms of digestibility, mix and levels of amino acids and all essential proteins being present are;

  • Cow's milk
  • Whey
  • Casein
  • Egg
  • Beef

Based on the digestible indispensable amino acid scores (DIAAS) used to assess the protein quality rating of single source proteins.

Maillard affect may not taken into account? I'm unclear on this

Digestion

See bromelain and betaine hydrochloride.

Enzymes

Can also be good shit

Vitamins

Vitamin K2 plays an essential role in bone health by activating bone-building proteins that help bring calcium into your bones and keep it there.

Other Stuff

Link to other proteins; and enzymes (which are proteins); bromelain.

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Last Updated: 2026-06-15