The general rule of protein intake is that you want to stick to proteins that are easily digested and that supply plentiful amounts of the essential amino acids required by the body. To determine what these proteins are, we can turn to the Protein Digestibility Corrected Amino Acid Score (PDCAA) of various types of protein, which assigns ratings on a scale from 0 to 1 to indicate the overall quality of the food (with 0 being the worst and 1 being the best possible score).
