“Life is the mode of action of proteins.”
—Friedrich Engels
Maximize Energy and Retain Muscle with High DIAAS and NPU Proteins!
After focusing on high-quality protein, I saw a remarkable shift in my results at Educogym-Belize—gaining 1.4 lbs of muscle between February and March 2025, compared to losing 0.2 lbs the year before.
That muscle loss was a wake-up call, showing I wasn’t fueling my body enough. I then adjusted my mostly ovo-lacto vegetarian diet to include more animal-based proteins, and the results spoke for themselves: improved performance, higher energy, and faster progress.
Now, I’m excited to share with you how choosing the right proteins can be a game-changer for sustainable, healthy nutrition!
Why Are Proteins So Important?
Proteins are essential for muscle growth, repair, immune function, and brain health.
Without sufficient quantities, your body struggles to maintain tissue, leaving you weak and fatigued. Low protein intake can lead to muscle loss, slowing metabolism and later leading to fat gain.
In fact, protein isn't just about the net weight or even the net quantity of protein in the food source: the bioavailability (ability of the body to actually efficiently use the digested protein) indicates the protein quality, which matters too!
*Beware: Proteins that are poorly digested and not utilized completely by the body will not be able to contribute to your protein requirements!
Are All Proteins the Same?
No, not all proteins are equal.
One way to compare the quality of proteins is through DIAAS and NPU scores.
The higher the score, the more efficient and high-quality the protein.
What are DIAAS and NPU Scores?
DIAAS (Digestible Indispensable Amino Acid Score) and NPU (Net Protein Utilization) scores are two important ways to evaluate how well the protein is digested and how efficiently the body uses it.
A higher score means the body is more able to efficiently use the protein from the food source.
In general, animal-based proteins have higher DIAAS and NPU scores and, therefore, are more effective for muscle growth and health, as they are better absorbed (fully utilized).
Plant-based proteins are less efficient, with lower DIAAS and NPU scores. Even if you consume the same quantity of these proteins compared to the animal-based ones, they don't provide the same net protein intake as the latter.
In general, some of the best high DIAAS and NPU protein sources include: lean steak, salmon, eggs, and dairy such as greek yogurt, milk and cheese.
​Autumn Bates' infographic tier list also easily summarizes the top high-quality proteins with high DIAAS and NPU scores (and also in terms of protein quantity and nutrient density).
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For another comprehensive list for protein source DIAAS scores, you can review this chart by MondoScience.
And for another list for protein source NPU scores, you can check this table by J. Hoffman and M. Falvo from their scientific journal: Protein - Which is Best?
*Note: Both these lists may be incomplete, so if you'd like a more compiled list of a variety of protein sources and a comparison of DIAAS along with NPU scores on the same document, reply to this email, "2 scores list" and I will send to you!
Why does it Matter to Prioritize High-Quality Proteins?
Eating high-quality proteins ensures your body efficiently uses the proteins for muscle repair, energy, and vitality.
Low-quality proteins (low DIAAS or NPU scores), even in large quantities, aren't effectively utilized, leading to a lot of waste from the under-utilization, with the excess even converting to sugars and leading to fat gain.
This can result in fatigue, muscle loss, weakened immunity, and slower recovery from low protein intake, despite taking in a lot in terms of quantity.
Don’t Settle for Less: Choose High-Quality Protein!
To support your health, energy, and fitness goals, prioritize proteins with high DIAAS and NPU scores.
Whether through lean meats, fish, eggs, or as high-quality as possible, the level in plant-based sources, make sure your protein choice is one that will fuel your body effectively for maximum benefits!
Additional Resources:
Check out how Autumn Bates breaks down protein excellence in a tier list, comparing proteins by true protein density, bioavailability, and nutrient density. She also debunks myths about high-protein diets in a second insightful video listed:
*Note: Even though "Weight Loss" is in the titles of the video, the correct term is "Fat Loss" because "Weight" on the scale does not reflect accurate body composition.
Curious about the truth behind scale weight? Discover 4 common myths debunked in one of my previous short essays—check it out here!
A Simple Step to Try Today:
Include at least one high quality protein (high DIAAS or NPU score) per meal daily, for two weeks, then observe the difference in your appetite and activity performance.
Reply to let me know how it goes!
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