What Protein Does Dave Asprey Recommend? A Biohacker's Guide

October 17, 2025 •

4 min read

According to entrepreneur Dave Asprey, animal protein builds around 20% more muscle than plant protein due to superior bioavailability. This principle guides his recommendations on what protein does Dave Asprey recommend for enhanced performance, longevity, and overall health. Asprey prioritizes high-quality, bioavailable sources over industrial options to minimize toxins and maximize nutritional benefits.

Quick Summary

This article explores Dave Asprey's specific protein recommendations, focusing on his emphasis on high-quality animal-based sources. It details his preference for grass-fed meat, wild-caught fish, collagen, and carefully sourced whey protein, while also explaining his reasons for avoiding most plant-based and low-quality proteins.

Key Points

Emphasizes High-Quality Animal Protein: Asprey prioritizes grass-fed meats, pasture-raised eggs, and wild-caught fish over plant protein due to superior bioavailability and a more complete amino acid profile.
Favors Collagen Peptides: He strongly recommends supplementing with collagen to balance the amino acid profile from muscle meat, promoting skin, bone, and joint health.
Endorses Specific Whey Protein: Asprey suggests high-quality, cold-processed, grass-fed whey protein, mentioning Puori as a recommended brand, while emphasizing the importance of third-party testing to avoid heavy metals.
Balances Methionine and Glycine: A core biohacking principle involves balancing the methionine from muscle meat with the glycine from collagen to prevent accelerated aging.
Discourages Most Plant-Based Protein: He warns against most plant-based proteins, including soy, due to lower bioavailability and potential anti-nutrients.
Prioritizes Fat-Fueled Metabolism: His diet model focuses on high-quality fats for fuel, with protein intake serving a specific, moderate role for muscle and hormone support.

Dave Asprey's Protein Philosophy: Quality Over Quantity

Dave Asprey's approach to protein, a cornerstone of his biohacking methodology, is centered on the principle of quality over quantity. He argues that not all protein is created equal, and the source and processing methods significantly impact its effect on the body. Asprey has stated that animal protein is significantly more bioavailable than plant protein, containing complete amino acid profiles necessary for muscle building and repair. He also expresses concern over potential toxins and anti-nutrients found in many plant-based protein sources, which he believes can hinder mineral absorption and overall health.

A key aspect of Asprey's protein strategy is balancing different amino acids, specifically methionine and glycine. Methionine is abundant in muscle meat, and an overabundance without sufficient glycine can potentially accelerate aging. This is why he advocates for incorporating collagen-rich sources alongside muscle meats to achieve a more balanced intake. This holistic perspective goes beyond simply meeting a daily protein target, focusing instead on the full spectrum of amino acids and nutrients that various protein sources provide.

Asprey's Favorite Protein Food Sources

For those looking to get their protein directly from whole foods, Asprey recommends several specific animal-based sources known for their quality and nutrient density.

Grass-Fed Beef and Lamb: These are high-quality options rich in bioavailable protein and healthy fats, with a different fatty acid profile than grain-fed varieties.
Pasture-Raised Eggs: Considered a nutrient-dense source of protein and choline, beneficial for brain health.
Wild-Caught Fish: Low-mercury wild fish, such as salmon, sardines, and anchovies, provide high-quality protein along with beneficial omega-3 fatty acids.
Organ Meats: Asprey recommends nutrient-dense options like liver and kidney for their rich vitamin and mineral content.

The Role of Supplemental Protein

While whole foods are a priority, Asprey also endorses specific protein supplements to complement a biohacker's diet. His brand, Bulletproof, offers several options.

Collagen Protein: His Bulletproof Collagen Peptides are sourced from grass-fed cows and provide amino acids to support skin, bone, and joint health. This is a core part of his strategy to balance the amino acids from muscle meat.
Whey Protein: For those on a budget or looking for a convenient, effective option, Asprey has described whey protein as a viable choice, particularly grass-fed whey that is cold-processed. He previously recommended Puori's PW1 whey protein.
Bone Broth: Dave Asprey has also promoted bone broth, offering recipes for preparing it. Bone broth is rich in collagen and other valuable nutrients.

Comparison Table: Asprey's Recommended Protein Sources


Feature	Grass-Fed Beef	Collagen Peptides	Grass-Fed Whey	Plant-Based Protein (Soy/Pea)
Bioavailability	High (Complete amino acid profile)	Incomplete (Lacks tryptophan, high in glycine)	High (Complete amino acid profile)	Lower (Often incomplete amino acid profile)
Primary Benefit	Muscle building, comprehensive nutrition	Joint, skin, and bone health	Muscle building, convenient	Varies (often less effective for muscle)
Source Quality	Pasture-raised, grass-fed	Grass-fed cows (Bulletproof)	Cold-processed, grass-fed	Industrial or less-controlled farms
Key Concern	Potential for industrial toxins if not grass-fed	Not a complete protein for muscle building	Potential for heavy metals if not tested	Anti-nutrients, incomplete amino acids
Integration	Whole food meals	Added to coffee, smoothies, or water	Post-workout shakes, convenient protein boost	Generally avoided by Asprey

Optimizing Your Protein Intake the Biohacker Way

Adopting Asprey's protein philosophy means moving away from a one-size-fits-all approach and focusing on strategic, high-quality choices. His recommendation is not just about eating protein but about leveraging specific types for different physiological effects. Balancing complete proteins from muscle meats with the high-glycine content of collagen is a prime example of this biohacking mindset. Asprey's emphasis on transparency in sourcing is also critical, urging consumers to look beyond marketing claims and seek out third-party tested and ethically sourced products to avoid harmful contaminants.

For those on a keto or Bulletproof diet, prioritizing fats alongside moderate protein intake is also a core tenet. The protein is a building block, but fats are the primary fuel source. This means that while protein quality is paramount, the total volume should be balanced to support muscle maintenance and hormone production without excess.

Conclusion

So, what protein does Dave Asprey recommend? He advocates for a diverse array of high-quality animal-based proteins, including grass-fed meats, pasture-raised eggs, and wild-caught fish, complemented by targeted supplements like grass-fed whey and, most importantly, collagen peptides. His overarching message is to prioritize quality, source ethically, and balance different amino acid profiles to achieve optimal health and longevity. By following this biohacker's guide, you can make more informed decisions about your protein intake and align with the Bulletproof philosophy for human upgrade.

Shop high-quality protein supplements directly from the Bulletproof store.

Frequently Asked Questions

Generally, no. Dave Asprey typically discourages plant-based proteins like soy, pea, and rice protein due to their lower bioavailability and potential for containing anti-nutrients that can hinder mineral absorption.

Asprey recommends combining collagen with muscle meat to balance the amino acid profile. While muscle meat is high in methionine, collagen is rich in glycine, and balancing these two amino acids is believed to support longevity and overall health.

Dave Asprey suggests high-quality, cold-processed, and grass-fed whey protein to avoid harmful contaminants. He previously recommended whey from the brand Puori.

Asprey recommends grass-fed meat because of its superior nutrient profile compared to grain-fed industrial meat, particularly its healthier fatty acid profile and reduced exposure to industrial toxins.

No, Bulletproof Collagen is not a complete protein source. As with other collagen products, it lacks the full spectrum of essential amino acids required for muscle protein synthesis, particularly tryptophan. Asprey recommends using it to complement other complete protein sources.

In the Bulletproof diet, protein plays a supportive role for muscle maintenance and hormone production, with fat being the primary energy source. The focus is on moderate intake of high-quality protein to support these functions without excess.

Yes, Dave Asprey has promoted bone broth, and it is a source of collagen and other nutrients that aligns with his dietary philosophy. He recommends it as a way to get collagen peptides from a food source.