In the world of health and fitness, hitting a daily protein target has become the gold standard. But here’s the reality: just because you’ve hit your protein goal doesn’t mean you’re getting complete protein or even absorbing it effectively.
Many flexible dieters unknowingly count incomplete proteins from plant sources, believing they are meeting their needs. The issue? Plant proteins are not only incomplete but also contain anti-nutrients that inhibit protein absorption.
The Plant Protein Problem: Why Incomplete Isn’t Enough
Unlike animal proteins, which contain all essential amino acids in optimal ratios, plant proteins are incomplete and must be strategically combined to form a full amino acid profile. However, even when combined, plant proteins contain certain anti-nutrients like lectins, tannins, and protease inhibitors, which actually block protein absorption—meaning you’re not getting as much usable protein as you think.
This also means that when you combine plant-based proteins with animal proteins, the anti-nutrients in plants interfere with the digestion and absorption of the animal protein itself. In other words, the very protein you’re trying to consume is being blocked from full utilization.
The Issue with Processed “Protein” Foods
- Beyond plant-based sources, many people also rely on protein bars, protein cereals, and processed protein powders as their main protein sources. But here’s the hard truth:
- Many of these contain incomplete protein sources
- They are often filled with additives and fillers that do not support muscle protein synthesis
- They may artificially inflate your protein intake without delivering the bioavailable protein your body actually needs
The Carnivore & Ketogenic Edge: Complete, Bioavailable Protein
This is why diets like carnivore and ketogenic produce superior results—they rely solely on highly bioavailable, complete protein sources, including:
- Meat (beef, lamb, pork)
- Poultry (chicken, turkey, duck)
- Fish & seafood
- Eggs
- Dairy (cheese, yogurt, butter)
These foods are naturally complete, highly digestible, and free from the anti-nutrients that hinder absorption.
Revisiting Your Protein Intake: Are You Counting the Right Sources?
If your protein intake comes from incomplete sources like plant-based foods, protein bars, and processed alternatives, you need to reassess how you track your protein. Only count complete protein sources.
Just as we recognize trace carbs—the incidental carbohydrates found in foods that don’t significantly impact total carb intake—there’s also a concept of trace protein. This refers to the incidental protein found in foods like grains, nuts, and vegetables, which contribute to your overall protein intake but do not equate to complete, bioavailable protein.
So, if you’re relying on flexible dieting to hit your protein goal, ask yourself: Are you counting protein, or are you counting trace protein? Because at the end of the day, it’s not about hitting a number—it’s about consuming the protein your body can actually use.
