protein gets broken down into its component amino acids when digested. our body needs 22 different types of amino acids to function properly. our body can synthesizes 13 of them (called non-essential amino acids), but the other 9 must be obtained from food (essential amino acids). these essential amino acids practically determine if the protein is complete or incomplete.
complete proteins are those that contain all essential amino acids in sufficient quantity – these are typically animal-based proteins, but a few plant sources are also considered complete (like quinoa, buckwheat, hemp, chia, spirulina)
incomplete proteins are those that don’t contain all 9 essential amino acids or don’t in sufficient quantity to meet the body’s needs and must be supplemented with other proteins (nuts, seeds, legumes, grains, peas, corn)
but even though these foods don't contain all the aminos, they are not inferior to the complete proteins. in fact, the right combination of the incomplete proteins, makes a complete protein.
here are the examples of the combinations:
-grains with legumes (beans and rice)
-nuts with legumes
-legumes with seeds (spinach salad with sesame seeds)
some people, especially bodybuilders, don't count the plant-based proteins. which is a non-sense in my opinion. incomplete proteins are still proteins and in the right combination, they are equivalent to complete proteins like meat or eggs.
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complete proteins are those that contain all essential amino acids in sufficient quantity – these are typically animal-based proteins, but a few plant sources are also considered complete (like quinoa, buckwheat, hemp, chia, spirulina)
incomplete proteins are those that don’t contain all 9 essential amino acids or don’t in sufficient quantity to meet the body’s needs and must be supplemented with other proteins (nuts, seeds, legumes, grains, peas, corn)
but even though these foods don't contain all the aminos, they are not inferior to the complete proteins. in fact, the right combination of the incomplete proteins, makes a complete protein.
here are the examples of the combinations:
-grains with legumes (beans and rice)
-nuts with legumes
-legumes with seeds (spinach salad with sesame seeds)
some people, especially bodybuilders, don't count the plant-based proteins. which is a non-sense in my opinion. incomplete proteins are still proteins and in the right combination, they are equivalent to complete proteins like meat or eggs.
Want to know more? Visit my FB page by clicking here
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