The Best Protein Sources: Complete Profiles & Bioavailability

1. Protein Bioavailability & DIAAS Scores

The Digestible Indispensable Amino Acid Score (DIAAS) is the gold standard for measuring protein quality. Dairy (whey, casein), eggs, beef, and soy possess the highest scores, meaning they are easily digested and contain all essential amino acids.

2. Animal vs. Plant Protein Synthesis

Most plant proteins lack one or more essential amino acids (limiting amino acids). Vegetarians should combine diverse plant sources (e.g., rice and beans, or soy products) to ensure a complete amino acid profile for muscle recovery.