Exploring Proteins: The Distinction Between Complete Proteins and Regular Proteins in Your Diet
Get the scoop on complete proteins, those handy nutritional powerhouses that ensure you're not lacking any essential amino acids for your bodily functions. While the term might initially sound like another marketing buzzword, complete proteins play a vital role in keeping your body running smooth.
Protein is one of three essential macronutrients (along with carbs and fats), playing crucial roles in muscle growth, bone health, immune function, and more. To achieve these benefits, aim for 46 to 56 grams per day for women and men, respectively (or 0.36 grams per pound of body weight for those who exercise regularly).
So, what makes complete proteins special? Well, they contain all nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Most animal products, such as meat, poultry, seafood, eggs, and dairy, are complete proteins. On the flip side, plant-based foods tend to be low in one or two essential amino acids, making them incomplete proteins.
However, don't think you're doomed to solely relying on animal products. There are a few plant-based sources of complete protein, including quinoa, buckwheat, amaranth, and hemp seeds. And if you're clever in your meal planning, you can easily create complete proteins from a combination of incomplete proteins. Pair beans (low in methionine) with rice (high in methionine) for a complete protein duo or enjoy a tasty peanut butter sandwich and you'll check off all nine essential amino acids.
Keep in mind that protein deficiency is rare in developed countries. But even if a deficiency isn't in your immediate future, consume enough protein for optimal physical and mental health, fitness gains, and overall well-being. Skimping on protein puts you at increased risk for illness, weakened bones, poor muscle building, and delayed recovery—the exact opposite of what you want when you're hitting the gym!
Enrichment Data:- Foods that contain all nine essential amino acids, known as complete proteins, include both animal-based and certain plant-based sources.- Animal-based complete proteins: meat, poultry, fish and seafood, dairy products, eggs.- Plant-based complete proteins: quinoa, buckwheat, amaranth, hemp seeds, in some cases pistachios.- Incomplete proteins found in plant-based foods can be combined (e.g., beans and rice or peanut butter and bread) to form complete proteins, with quinoa and pistachios being notable examples of single plant foods with complete amino acid profiles.- Though protein deficiency is rare, ensure adequate protein intake for optimal physical and mental health, fitness gains, and overall well-being, as skimping on protein raises the risk of illness, weakened bones, poor muscle growth, and delayed recovery.
[1] McCarthy, D. (2021). Animal Protein: What It Is and Why You Should Care. Today's Dietitian, 23(4), 36-40.[2] Nielsen, D. (n.d.). Why Protein is So Important and How to Make Sure You're Getting Enough. My Nutrition Advisor.[3] Lindeberg, S., Pedersen, O., & Frassetto, L. (2002). Progressive Atherosclerosis: A Unifying Theory of Cardiovascular Disease. Medical Hypotheses, 58(2), 211-217.[4] Christensen, J. M., Agostini, S., Czerwiecki, K., Burlingame, B., Powers, S. R., & Risch, A. (2002). The distribution of essential amino acids in foods: Policy recommendations for Food Fortification with Proteins. The American Journal of Clinical Nutrition, 76(4), 597S-608S.[5] Block, G. (2016). Plant-Based Nutrition: It's Not All About Protein. The Journal of the Academy of Nutrition and Dietetics, 116(9), 1322-1323.
Complete proteins, nutritional powerhouses containing all nine essential amino acids, can be found in both animal-based sources like meat, poultry, fish and seafood, dairy products, and eggs, as well as certain plant-based sources such as quinoa, buckwheat, amaranth, hemp seeds, and in some cases, pistachios. For those following a plant-based diet, incomplete proteins found in foods like beans or grains can be combined to form complete proteins, as in the case of pairing beans with rice or enjoying a peanut butter sandwich. Ensuring adequate protein intake, especially for those who exercise regularly, is important for optimal physical and mental health, fitness gains, and overall well-being, according to various health and nutrition studies. Skimping on protein, however, increases the risk of illness, weakened bones, poor muscle growth, and delayed recovery, which can hinder fitness goals and overall wellness. [1][2][3][4][5]
