Are animal proteins higher quality than plant proteins?

The answer is no. Here’s why: 

The Two Pillars of Protein Quality

There are two factors that play into protein quality: the amino acid profile and digestibility.

The Essential Amino Acid Profile

The amino acid profile takes into consideration the amount of essential amino acids (EAAs) provided by the protein source. EAAs are those that you must get from your food; your body can’t make them on its own.

Both animal and plant protein sources contain ALL the essential amino acids. The thing to keep in mind is that you may have to eat a larger serving of grains or beans to get the same amount of EAAs that you would get from eggs or chicken. This is because plants have lower amounts of some EAAs per serving.

Digestibility: Short-Term Data vs. Long-Term Results

A common misconception is that whole plant proteins have lower digestibility than animal proteins due to the presence of fiber. This idea stems from single-meal, short-term data.

It’s true that animal proteins may have higher digestibility in the short-term—meaning amino acids from animal foods enter the bloodstream more quickly. But, when you expand the timeframe and look at outcomes, such as total muscle protein synthesis, there is little difference between the two.

In other words, plant proteins are just as effective at muscle building as animal proteins, despite their slower rate of absorption.

Fueling Performance on a Plant-Based Diet

To optimize muscle and strength on a plant-predominant diet, a protein intake of 1.2-1.6 g/kg per day is recommended. This amount accounts for the slightly lower levels of EAAs and ensures adequate intake of leucine, the primary amino acid responsible for triggering muscle growth.

The Added Health Perks of Plants

In terms of health benefits, plant protein sources have more to offer. Unlike animal proteins, they come packaged with fiber, little to no saturated fats, and a multitude of phytonutrients. Research shows that replacing animal protein with plant protein is linked to increased longevity and a reduction in chronic diseases. For optimal health, the goal should be to eat a variety of whole foods, mostly plants.