Protein plays a central role in muscle repair, growth and overall health. Whether your goal is to build strength, improve athletic performance or enhance body composition, knowing the different types of protein and how to combine them can make a real difference to your results.
In this guide we explore the main protein sources, explain what makes some more effective than others, and offer practical tips on how to stack proteins in your diet to support muscle gain and recovery.
Why Protein Is Important for Muscle Growth
Protein is made up of amino acids, which are the building blocks your body uses to repair and build muscle tissue. When you train, your muscles experience stress and small amounts of damage. Protein helps your body rebuild those fibres stronger and bigger.
The amount and type of protein you eat affects:
Recovery after training
Muscle growth and strength
Performance during workouts
Feeling full and managing body composition
Current evidence suggests most individuals who train regularly benefit from a daily protein intake of about 1.6 to 2.2 grams per kilogram of body weight to support muscle synthesis and recovery.
Types of Protein
Protein sources can be broadly divided into animal based, plant based and supplements. Each comes with different qualities, amino acid profiles and advantages.
Animal Based Proteins
Animal proteins are often considered high quality because they contain all nine essential amino acids your body cannot produce on its own. They are also usually easy for the body to absorb and use.
Examples include:
Eggs - rich in leucine, which directly stimulates muscle protein synthesis important for growth.
Chicken and turkey - lean sources of complete protein that support both muscle gain and fat management.
Beef - provides complete protein and micronutrients like iron and zinc that support energy and recovery.
Fish - protein rich and offering omega-3 fatty acids which can help control inflammation and aid recovery.
Dairy (whey and casein) - whey is fast absorbing, helping post-workout recovery, while casein digests more slowly, offering a prolonged amino acid release over several hours.
Plant Based Proteins
Plant proteins are valuable choices for vegetarians, vegans or anyone seeking more variety in their diet. Some plant proteins are incomplete, meaning they may lack one or more essential amino acids. However, when combined strategically through the day they can provide a full amino acid profile.
Good plant protein sources include:
Legumes like lentils, chickpeas and beans
Soy products such as tofu, tempeh and edamame
Grains such as quinoa
Nuts and seeds including almonds, pumpkin seeds, chia and hemp seed
Protein Powders and Supplements
Protein powders can help you meet your daily requirements, especially around workouts or when it is hard to reach targets through food alone. They vary in digestion speed and amino acid content.
Common options include:
Whey protein - fast absorbing and high in branched chain amino acids (BCAAs) for muscle repair
Casein protein - slow digesting, ideal before bed or long periods without food
Plant based powders like pea, rice or soy, which are effective when combined for full amino acid coverage
What Makes Protein Quality Important?
Protein quality refers to how well a protein source provides the essential amino acids your body needs and how efficiently it can be digested and used.
Complete proteins contain all nine essential amino acids. This is important because leucine in particular triggers muscle protein synthesis, which is the process your body uses to build and repair muscle.
Animal proteins tend to be more bioavailable, meaning they are easier for your body to absorb and utilise. Many plant proteins are incomplete on their own but can be combined to form a complete profile over the course of the day.
How to Stack Proteins for Muscle Gain
“Stacking” proteins means combining different sources to maximise your intake of essential amino acids and support muscle growth most effectively.
Here are practical strategies:
Combine Plant Proteins
Stacking plant proteins at meals helps ensure you get all essential amino acids. For example:
Rice and beans together offer a complete profile
Lentils paired with whole grains balance lysine and methionine
Balance Fast and Slow Digesting Proteins
Eating both fast and slow digesting proteins throughout the day can support recovery and growth:
Post-workout: whey protein or eggs help rapidly kickstart recovery
Before bed: casein or a slow protein source can provide extended amino acid delivery overnight
Distribute Protein Intake Throughout the Day
Aim to include protein in every meal to keep muscle protein synthesis elevated. Most adults benefit from around 20 - 40g per meal depending on body size and training level.
Pair Protein with Carbohydrates and Healthy Fats
Including carbohydrates with protein helps improve nutrient absorption and drives amino acids into muscle cells more effectively. Healthy fats support hormone balance, which is important for muscle growth and recovery.
A balanced meal might look like grilled chicken with sweet potato and vegetables, or a tofu stir fry with brown rice and sesame oil.
Track Nutrition with Precision at BodyScan
Understanding your body composition helps you make better dietary and training decisions. At BodyScan, our DEXA body composition scans give you accurate insights into fat mass, lean tissue and muscle distribution. These measurements make it easier to tailor your protein intake and nutrition strategy based on objective data.
Accurate tracking over time helps you see real progress, adjust your plan and achieve your muscle building and performance goals more efficiently.