Complete Protein Guide

Protein is the most discussed macronutrient in nutrition, and for good reason: it plays a central role in muscle building, satiety, and recovery. Whether you're an athlete, a vegetarian, or just want to eat well, this guide gives you all the keys to optimizing your protein intake.

Steps

1

Determine your daily requirement

Protein needs range from 0.8 g/kg for a sedentary person to 2.2 g/kg for an athlete in a muscle-building phase. Your goal (maintenance, weight loss, muscle gain) and your activity level are the two determining factors for setting your target.

2

Rank sources by quality

All protein sources are not equal. The quality of a protein depends on its essential amino acid profile and its digestibility. Animal proteins (eggs, whey, meat, fish) are generally complete, while plant proteins often require combinations.

3

Combine plant-based proteins

If you are reducing or eliminating animal protein, learn complementary combinations: grains + legumes (rice + lentils), legumes + seeds (hummus + whole-grain bread). These pairings provide all essential amino acids throughout the day.

4

Distribute around training

To maximize muscle protein synthesis, aim for 20 to 40 g of protein per meal, spread across 3 to 5 servings throughout the day. After strength training, a dose of 25 to 40 g within the next 2 hours optimizes muscle recovery.

5

Track your intake over a week

Rather than aiming for an exact number every day, look at your weekly average. Some days will be higher in protein, others lower. It's weekly consistency that counts for long-term results.

Complete vs. incomplete proteins

A protein is said to be 'complete' when it contains all nine essential amino acids in sufficient quantities. Animal sources (eggs, meat, fish, dairy) are almost all complete. Soy and quinoa are among the rare complete plant sources.

'Incomplete' proteins lack one or more essential amino acids. Grains are low in lysine, legumes in methionine. But by combining them over the day, you get a complete profile without difficulty.

It is not necessary to combine sources in the same meal, as was once believed. The body has an amino acid pool it draws from continuously. Complementarity over 24 hours is sufficient.

PDCAAS score explained

The PDCAAS (Protein Digestibility Corrected Amino Acid Score) is the FAO's reference method for evaluating protein quality. It combines the amino acid profile and digestibility on a scale from 0 to 1.

Proteins with a score of 1 (maximum) include egg white, casein, whey, and soy. Beef scores at 0.92, chickpeas at 0.78, and wheat at 0.42. These scores are useful for comparing sources but don't tell the whole story.

The new DIAAS (Digestible Indispensable Amino Acid Score) is more precise because it evaluates each amino acid individually. It can exceed 1.0, reflecting very high-quality sources. Whey reaches a DIAAS of 1.09, whole egg 1.13.

Smart plant-based combinations

The principle is simple: grains are high in methionine but low in lysine, while legumes are high in lysine but low in methionine. By associating them, you compensate for the weaknesses of each.

Classic combinations are universal: rice and kidney beans (Latin America), couscous and chickpeas (North Africa), dal and rice (India), bread and hummus (Middle East). These ancient culinary traditions reflect intuitive nutritional wisdom.

For vegetarian athletes aiming for high intake, tofu, tempeh, seitan, and pea protein powder are valuable allies. With 3,200 recipes in its database, FoodCraft offers many options high in plant-based protein.

FoodCraft Tip

Calculate your precise protein need

The FoodCraft protein calculator determines your ideal intake in grams per day based on your weight, goal, and training level. It distinguishes recommendations for sedentary lifestyles, endurance sports, and bodybuilding.

Find high-protein recipes

The FoodCraft database features over 3,200 recipes with complete nutritional values per serving. Filter by protein intake to find meal ideas that match your goals exactly.

Frequently asked questions

Is too much protein dangerous for the kidneys?
In healthy individuals with functional kidneys, high protein intakes (up to 2.2 g/kg) haven't shown harmful effects in scientific studies. However, people with pre-existing kidney disease must limit their consumption under medical supervision.
Are protein powders necessary?
No, they're a convenient supplement but not essential. If you meet your needs through food (meat, fish, eggs, legumes, dairy), protein powders offer no extra benefit. They're useful when dietary intake is insufficient or for convenience.
How much protein can be absorbed per meal?
The body can digest and use more than 20 g per meal, contrary to popular myth. Recent studies show that doses up to 100 g in a single meal are well absorbed. However, spreading 20 to 40 g per meal across 3 to 5 servings optimizes muscle synthesis throughout the day.
Is plant-based protein enough for bodybuilding?
Yes, provided you consume enough calories and vary your sources to cover all essential amino acids. Vegan athletes should generally aim for a slightly higher intake (about 10% more) to compensate for the lower digestibility of plant proteins.
Should you eat protein immediately after working out?
The "anabolic window" of 30 minutes is a widely exaggerated myth. As long as you consume an adequate dose of protein within 2 to 3 hours following your workout, the effect on muscle synthesis is similar. Daily consistency matters far more than exact timing.

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