You might be hitting your protein targets, but if your results are stalling, it’s time to look at one key factor: protein quality.

Let’s break it down.

 

Why Protein Quality Counts

Protein is essential for building muscle, burning fat, and supporting recovery. But here’s what most people overlook:

Not all protein is equally effective.

Two foods may both say “20g of protein” on the label, but that doesn’t mean your body uses them the same way.

That’s where DIAAS comes in.

 

What Is DIAAS?

DIAAS stands for Digestible Indispensable Amino Acid Score. It’s the gold standard for measuring how well your body can digest and absorb the amino acids from a protein source.

Unlike outdated methods that looked at total protein or faecal output, DIAAS focuses on true ileal digestibility — meaning it measures what your body actually absorbs at the point it matters most.

✅ It doesn’t cap scores at 100, so exceptionally high-quality proteins (like whey) can score well above that.
✅ It shows you how usable the protein is, not just how much is listed on the label.
✅ It’s backed by real science and used in advanced nutrition planning for athletes and high performers.

 

DIAAS Score Breakdown: Animal vs Plant Proteins

 

Here’s a quick snapshot of how different protein sources stack up:

Animal Proteins	DIAAS Score	Plant Proteins	DIAAS Score
Milk protein concentrate	1.20	Soya flour	0.89
Whole egg (boiled)	1.12	Soya protein isolate	0.84
Chicken breast	1.08	Chickpeas	0.76
Whey protein isolate	1.00	Pea protein isolate	0.62
Fish (tilapia)	1.00	Cooked rice	0.60
Beef	1.09	Cooked kidney beans	0.59
Pork	1.13	Roasted peanuts	0.37

💡 DIAAS above 1.00 means the protein provides more of the essential amino acids your body needs — ideal for muscle repair, growth, and recovery.

 

The Bottom Line: Choose Protein That Performs

Getting enough protein is essential. But choosing the right type of protein is what makes the difference in how your body responds.

If your goal is building lean muscle, losing fat, or simply training with more purpose, then it’s time to start thinking beyond the label.

Higher DIAAS = More usable protein.

 

Ready to Train Smarter?

Whether you’re aiming for body composition changes, strength gains, or real structure in your training, XGYM coaching can help you get there with precision.

Enquire for personal training by visiting xgym.com.au/personal-training

 

 

Moughan PJ and Lim WXJ (2024) Digestible indispensable amino acid score (DIAAS): 10 years on. Front. Nutr. 11:1389719. doi:10.3389/fnut.2024.1389719