Should You Track Protein From All Sources? The Complete Guide

October 17, 2025 •

4 min read

Did you know that your body requires at least 20 different amino acids to function, with nine considered essential and sourced directly from your diet? With so much focus on total protein grams, many people question whether they should track protein from all sources, or if some are simply not worth counting.

Quick Summary

The importance of tracking all protein sources is highly dependent on your goals and diet type. Protein quality, defined by its amino acid profile and digestibility, varies significantly between animal and plant sources, impacting overall nutritional value.

Key Points

Protein Quality Matters: Not all proteins are equal; their quality is determined by the completeness of their amino acid profile and their digestibility.
Goals Dictate Precision: The need for meticulous tracking depends on your goals. Athletes, bodybuilders, and vegans benefit most from detailed tracking to optimize intake.
Complete vs. Incomplete: Animal proteins are generally complete, while most plant-based proteins are incomplete and need to be strategically combined to cover all essential amino acids.
Mind the 'Package': The health impact of a protein source is also influenced by accompanying nutrients like saturated fats (animal) or fiber (plant).
Distribute Your Intake: Spreading your protein intake across multiple meals throughout the day is more effective for muscle protein synthesis than consuming it all at once.
All Grams Count: For overall daily intake, all protein sources contribute, but a general population can rely on varied eating, whereas specific goals require more attention to quality and timing.

Understanding the Basics: What Makes Up Protein?

Protein is a crucial macronutrient made of organic compounds called amino acids. Your body uses these amino acids as building blocks for muscles, skin, enzymes, and hormones. Of the over 20 amino acids, nine are considered "essential" because your body cannot produce them, and they must be obtained through your diet.

The Difference Between Complete and Incomplete Proteins

Not all protein sources are created equal, a concept that hinges on their amino acid profile.

Complete Proteins

Complete proteins contain all nine essential amino acids in sufficient amounts. Animal-based foods are typically complete protein sources. Examples include meat, fish, poultry, eggs, and dairy. Some plant-based sources, like soy, quinoa, and buckwheat, are also complete proteins.

Incomplete Proteins

Incomplete proteins, on the other hand, are missing or low in one or more of the essential amino acids. Most plant-based proteins, such as legumes, nuts, seeds, and grains, fall into this category.

Complementary Proteins: The good news for those following a plant-based diet is that different incomplete proteins can be combined to form a complete amino acid profile throughout the day. Classic examples include rice and beans or peanut butter on whole-wheat bread.

Protein Quality and Digestibility

Beyond the amino acid profile, protein quality is determined by its digestibility and bioavailability. Digestibility refers to how well your body can break down and absorb the protein. Animal proteins are generally more digestible and bioavailable than plant proteins. This is partly due to plant cell walls and other compounds that can interfere with digestion. Metrics like the Protein Digestibility Corrected Amino Acid Score (PDCAAS) and Digestible Indispensable Amino Acid Score (DIAAS) are used to rate protein quality.

Comparison of Protein Sources


Feature	Animal Protein Sources	Plant-Based Protein Sources	Mixed (Omnivore) Diet
Amino Acid Profile	Complete (all 9 essential amino acids)	Often incomplete, requiring strategic combination	Balanced if varied intake is maintained
Digestibility	High (94-98% for most)	Variable, often lower due to fiber and anti-nutrients	Typically high, boosted by highly digestible animal sources
Typical Nutrient Package	Often contains B12, iron, and saturated fats	Often contains fiber, vitamins, and unsaturated fats	Combines benefits and risks of both types
Impact on Health	High consumption of red/processed meat linked to health risks	Associated with lower risk of heart disease and diabetes	Highly variable based on source quality and overall balance

So, Should You Track Protein From All Sources?

For most people, the short answer is yes, but the degree of precision can vary based on your personal goals.

For Athletes and Bodybuilders

If your goal is to maximize muscle growth or fat loss, meticulous tracking of protein from all sources is highly beneficial. You need to ensure a consistent intake of complete proteins, particularly the branched-chain amino acid leucine, to stimulate muscle protein synthesis (MPS). Spreading your total protein intake across multiple meals also maximizes MPS throughout the day. Relying solely on a few complete sources might not provide the optimal mix of amino acids at the right times.

For Those on a Plant-Based Diet

Tracking is crucial for vegetarians and vegans to ensure all essential amino acids are consumed. While the body has an amino acid pool it can draw from, consistently combining complementary proteins throughout the day is the best strategy to prevent deficiencies. Paying attention to the protein content of legumes, grains, and nuts is essential, as these often have lower overall protein percentages and digestibility compared to animal products.

For the General Population

For individuals with a sedentary lifestyle simply aiming to meet the minimum Recommended Dietary Allowance (RDA), obsessively tracking protein from every food item may not be necessary. A balanced, varied diet that includes a mix of protein sources will likely cover the bases. The minimum RDA of 0.8 grams per kilogram of body weight is relatively low and easily met without precise tracking. However, as age progresses, protein needs can increase to combat muscle loss, making more conscious choices about protein intake beneficial even for less active individuals.

The “Protein Package” Matters

When considering protein intake, it's not just about the grams; it's about the entire nutritional package. Animal proteins, especially red meat, often come with saturated fats and cholesterol, while plant-based sources typically offer fiber, antioxidants, and a better balance of unsaturated fats. Tracking sources helps you manage the other nutrients that come along for the ride. For example, replacing a portion of your red meat protein with legumes or nuts could decrease saturated fat intake while increasing fiber.

Tips for Optimizing Your Protein Intake

Prioritize High-Quality Sources: Aim to include high-quality, complete protein sources in your diet, such as lean meats, eggs, dairy, or fortified plant-based alternatives.
Combine Complementary Proteins: If you are plant-based, make an effort to combine legumes, grains, nuts, and seeds throughout the day to ensure you get all essential amino acids.
Spread Intake: Distribute protein intake evenly across your meals and snacks to maximize muscle protein synthesis.
Focus on Post-Workout Nutrition: Consuming 20-40 grams of high-quality, rapidly digested protein (like whey) after a workout can optimize muscle repair and growth.
Don't Forget the Package: Consider the accompanying nutrients (fats, fiber) that come with your protein source, not just the grams.

Conclusion

Ultimately, the question of whether you should track protein from all sources is best answered by looking at your individual health goals. For general health, focusing on a varied diet with plenty of protein-rich foods is sufficient. However, for those with specific performance goals like building muscle or maintaining a plant-based diet, more precise tracking is certainly advantageous. The most important takeaway is that all protein sources "count," but the quality, digestibility, and overall nutritional package vary significantly. By understanding these differences, you can make informed choices to meet your unique needs. Learn more about optimal intake recommendations by checking out the comprehensive guide at Examine.com.

Frequently Asked Questions

Yes, plant-based proteins can be just as effective for building muscle, but they often require consuming a greater variety or larger amount to achieve a complete amino acid profile, particularly to get sufficient leucine.

Complementary proteins are two or more incomplete protein sources that, when combined, provide all essential amino acids. You do not need to consume them in the same meal; your body maintains an amino acid pool that can combine them throughout the day.

By eating a diverse range of plant-based foods throughout the day. This includes legumes, nuts, seeds, and whole grains, which can be combined to provide a full spectrum of essential amino acids.

Your body's ability to absorb protein varies depending on its source and digestibility. Animal proteins are generally more digestible, while some plant proteins are less so. Most healthy individuals efficiently absorb protein, and the concept of a strict limit per meal is often overstated.

While vegetables contain protein, the amount is usually low, especially relative to their calorie count. For individuals with high protein requirements (e.g., athletes), tracking the protein from these sources may be too meticulous and can distract from focusing on more protein-dense foods.

While high protein intake is generally safe for healthy individuals, excessively high levels may impose a burden on the kidneys over time, especially for those with pre-existing conditions. Excess calories from protein can also be stored as fat. Consultation with a professional is recommended for very high protein diets.

Timing matters because it can optimize muscle protein synthesis (MPS). Consuming protein, especially after resistance training, can accelerate muscle repair and growth. Evenly distributing protein throughout the day can maintain a consistent amino acid supply to the body.