Not All Protein Is Created Equal: Why Essential Amino Acids Matter

NUTRITION
Not All Proteins Are Equal

Ever wonder what counts as a “high protein food”?

You’ve probably seen recommendations that say things like one ounce of meat is equal to ¼ cup of beans or ½ ounce of nuts. Seems simple, right? Well… not exactly.

This protein food ounce-equivalent system was created to help people balance their protein intake across different food sources, but there’s one big problem: it assumes all proteins are equal — and that’s just not the case.

A recent study put this to the test by comparing so-called equivalent portions of animal- and plant-based protein sources. The results? The same "ounce-equivalent" of pork, eggs, black beans, and almonds led to wildly different levels of essential amino acids (EAAs) in the bloodstream​. In this randomized trial, two ounce-equivalent servings of pork and eggs led to 4- to 6-fold and 2.6- to 4-fold higher EAA levels, respectively, than black beans and almonds.

And EAAs are what really matter. These are the amino acids your body cannot make on its own — you must get them from food. EAAs (particularly leucine) also trigger muscle protein synthesis, helping you build and maintain muscle, support metabolism, and optimize recovery​.
Another study found that total net protein balance (the difference between protein synthesis and breakdown) was 50–80% greater with animal-based proteins (beef sirloin, pork loin, and eggs) compared to plant-based ones (tofu, kidney beans, and peanut butter) — and 450% greater compared to mixed nuts​.

What does this mean? Simply counting ounces or calories doesn’t tell the full story. Different proteins deliver different amounts of the building blocks your body actually needs.

If we really want to understand protein quality, we need a system that accounts for EAA density — how much of the most important amino acids you’re actually getting per calorie. As you can see in the table below, there’s a substantial difference in the EAA density of ounce-equivalent portions of several example foods.

Yet, according to the ounce-equivalent system, all of the foods in this table are considered the same! That’s like saying a single paper towel is just as absorbent good as a whole roll.

Enter the EAA-9 Protein Scoring System.

This system ranks protein sources based on how well they deliver the EAAs your body needs. It compares each food to the recommended daily intake of all nine EAAs, choosing the lowest value as the limiting amino acid — the one in shortest supply that restricts your ability to build new proteins.

Here’s what that looks like in real food comparisons:

• 85% of beans, peas, and lentils have a lower EAA-9 score than eggs.

• 100% of nuts and seeds score lower than eggs.

• 86% of meats and 65% of poultry score higher than eggs

  The USDA’s ounce-equivalents system is deeply embedded in public nutrition policies, including school lunches, hospital nutrition guidelines, and food assistance programs. This means many people following government recommendations may be unintentionally consuming inadequate EAAs, especially if transitioning to plant-based eating.

  Overall, suboptimal EAA intake could contribute to metabolic dysregulation, particularly in aging populations, increasing the risk of sarcopenia, insulin resistance and reduced physical function.

  Protein quality should be a key factor in public dietary guidelines, not just total protein grams. Updating public health messaging to reflect EAA density and protein quality could support better muscle health, metabolic health outcomes and longevity.

  The USDA’s ounce-equivalents system is deeply embedded in public nutrition policies, including school lunches, hospital nutrition guidelines, and food assistance programs. This means many people following government recommendations may be unintentionally consuming inadequate EAAs, especially if transitioning to plant-based eating.

  Overall, suboptimal EAA intake could contribute to metabolic dysregulation, particularly in aging populations, increasing the risk of sarcopenia, insulin resistance and reduced physical function.

  Protein quality should be a key factor in public dietary guidelines, not just total protein grams. Updating public health messaging to reflect EAA density and protein quality could support better muscle health, metabolic health outcomes and longevity.

  
  If you're relying on plant-based sources for protein, you need to eat significantly more to get the same EAA content.

  Practical Takeaways:

  For Plant-Based Eaters:

  • Prioritize EAA-Dense Sources: Certain proteins (i.e. soy-based proteins like tofu, tempeh, etc.) tend to have higher EAA content compared to beans, nuts and grains.

  • Use Complimentary Proteins: Pair legumes (beans, lentils peas) with grains (rice, quinoa, whole wheat) to improve amino acid balance.

  • Consider Supplementation: If optimizing for muscle and metabolism, adding EAAs or leucine-rich protein powders (i.e. soy isolate, pea protein with added leucine) may help close the gap.

    For Animal-Based Eaters:

    • Lean Meats, Fish, Eggs are EAA Powerhouses: Foods like chicken breast, lean beef salmon and eggs provide optimal EAA profiles with relatively low calorie costs.

    • Dairy Can Be A Valuable Addition: Greek yogurt, cottage cheese and high-protein milks provide high-quality protein, making them excellent additions to a protein-forward diet.

    • Whey Protein: Whey protein isolate contains high levels of leucine, making it one of the most effective protein sources for stimulating MPS. It is efficient and easy when you are in a pinch!

      So next time you’re planning your meals, don’t just count ounces—count quality. Whether you eat plant- or animal- based proteins (or both), understanding essential amino acids and how they impact metabolism, muscle health and recovery is crucial for making informed food choices.

      
      

MINDSET
Why Self-Love Needs a Rebrand

The term "self-love" has become omnipresent in today’s world. From meditation, to fitness programs, to spa treatments, we’re constantly being told to practice "self love."

 But has self-love just become a way to avoid the hard things in life? To stay in comfort instead of growth? To let go of discipline under the guise of “being kind to yourself.”?

But real self-love? It’s not always soft and cozy. Sometimes, it’s getting up at 5 AM to move your body when you’d rather hit snooze. Sometimes, it’s choosing a nutrient-dense meal over emotional eating. Sometimes, it’s setting boundaries instead of avoiding hard conversations.

Self-love isn’t just bubble baths and Netflix binges. It’s doing what your future self will thank you for—even when you don’t feel like it in the moment.

Of course, rest is important. Your body needs recovery. But be honest with yourself: Are you resting because you truly need it, or because you’re avoiding effort? Are you skipping workouts because you’re exhausted or because motivation is low? Are you eating for nourishment or for temporary comfort?

The best version of you doesn’t come from always choosing what’s easy. It comes from showing up for yourself, even when it’s hard. That’s real self-love.

Make yourself Better Today.