These days, protein is in higher demand than race bibs at a popular marathon. According to a 2024 study, a whopping 71% of us are actively trying to consume more of it, and if you’re part of that growing trend, you’ll want to read: “In the Race to Get More Protein, Research Shows Eating More Plants Is the Way to Win.” While many automatically reach for meat and dairy, EatingWell found that plant-based proteins like chickpeas, lentils, and tofu could be the unsung heroes. They’re packed with compounds like fiber, phytonutrients, and healthy fats – which can lower inflammation, support heart health, and foster a healthy gut. But do plant-based proteins offer a “complete” muscle-building profile? Registered dietician Monica Amburn clarifies in the same article that “it’s definitely possible to obtain all your essential amino acids through a combination of plant-based foods.” However, the article also points out that animal proteins are generally more bioavailable and may contain more of the 9 essential amino acids our body can’t make for itself. This difference in protein quality and digestibility is further illuminated in “Protein PDCAAS Explained,” which explains that the protein digestibility-corrected amino acid score (PDCAAS) affects the Daily Value % on nutrition labels. For example, a plant protein with a lower PDCAAS might show a smaller DV% for the same gram amount compared to a protein with a perfect score of 1 (like soy, whey, or eggs). You can make plant-based options a bigger part of your diet by aiming for variety and understanding that while labels reflect this digestibility, the nutritional payoff is still significant.

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