단백질보충제 Protein is essential for muscle health and is found in all animal foods and certain plant foods like quinoa. But not all proteins are created equal.
Complete proteins contain all 22 amino acids the body needs to function. Incomplete proteins lack one or more of these amino acids, and they must be combined with complete proteins to meet our daily requirements.
What is Protein?
Protein is a biochemical compound that contains chains of amino acids. It is an essential nutrient for your body that works in many ways: it helps create and repair tissue, transport nutrients and hormones, and help build muscle. You probably know that you need to get enough protein as part of a healthy diet, but how much emphasis do you put on ensuring you’re getting the best quality?
To achieve a complete protein, a food source must contain all the amino acids your body needs. Of the 20 amino acids that make up proteins, eleven can be made by your body and are considered nonessential amino acids; the other nine must come from the foods you eat and are known as essential amino acids.
Most meat, dairy products and fish are complete proteins; however, there are some plant-based sources that are also considered complete: quinoa, beans and specific nuts. In general, vegetarians and vegans should eat a mix of incomplete proteins throughout the day to meet their protein requirements.
In the past, experts believed that you needed to eat complete proteins at every meal to ensure you were getting all your essential amino 단백질보충제 acids. Now, new research suggests that consuming a variety of proteins from incomplete sources may be just as good or better than eating complete proteins at each meal.
What is an Incomplete Protein?
Proteins are categorized as complete or incomplete based on their essential amino acid profile. Those that have all nine essential amino acids that our bodies cannot make on their own and are necessary for support of growth and normal maintenance of body tissues are considered complete proteins. These include meat, dairy, eggs, quinoa and soy. Incomplete proteins contain a number of these nine essential amino acids, but missing one or more important ones. They can be eaten alone or combined with other incomplete proteins at a meal to make a complete protein source. Plant foods containing incomplete protein include nuts, seeds, legumes (including peas, black beans and lentils) and grains/cereals.
While many vegetarians and vegans fear not getting enough protein, it is a myth that only animal-based protein sources can offer them the complete proteins they need. In fact, combining two or more incomplete proteins at a single meal can provide you with all the essential amino acids. This is known as complementary protein.
For example, brown rice protein contains all of the essential amino acids except lysine, so when eaten in combination with beans or chickpeas it makes a complete protein. In addition, consuming a variety of different plant proteins can help improve the health of your gut microbiome7.
How Can I Get an Incomplete Protein?
Protein is an important part of a healthy diet. It helps build and repair muscle, transport nutrients and form cells. Whether it comes from complete or incomplete sources, your body needs it to function properly. It’s no secret that you should eat a wide variety of foods to get the best nutritional profile and maintain your health. But, the difference between complete and incomplete proteins is something many people overlook.
A common misconception is that you have to eat complete animal proteins or strategically combine plant-based foods at every meal to meet your protein needs. The truth is, your body can get the essential amino acids it needs from incomplete proteins if you combine them in the right way.
Complete proteins are found mainly in meat, fish and dairy products. However, many plant-based foods have enough of the essential amino acids in them to be considered complete. These include whole grains, nuts, seeds, beans (such as lentils and black-eyed peas) and vegetables.
For example, peanut butter and a slice of bread make an incomplete protein, but when eaten together, they provide the amino acid lysine that was lacking from the peanut butter alone. In general, combining plant-based incomplete proteins will allow you to achieve your recommended protein intake daily. For instance, a tofu scramble with a piece of whole grain toast topped with nut butter is a great way to fill your protein requirements.
How Can I Get a Complete Protein?
Proteins consist of molecular building blocks known as amino acids. While our bodies can make 11 of these essential amino acids, we must eat proteins containing the nine remaining essential amino acids (amino acids that are not produced naturally).
Most animal sources of protein contain complete proteins—including meat, poultry, fish, eggs, milk and dairy products. However, a vegetarian diet that is rich in legumes, whole grains and nuts/seeds can also provide complete proteins.
A diet high in protein can benefit all ages and activity levels. Protein helps maintain and build muscle, transport nutrients and support the immune system. It can even help prevent high blood pressure, diabetes and heart disease.
Proteins are found in a wide variety of foods, including vegetables, fruits, beans and lentils, nuts, seeds, grains and dairy products. When eating protein, try to get a combination of protein-rich foods in each meal or snack. For example, eat peanut butter on 100% whole wheat bread, or a bowl of rice and beans. You can also eat legumes and whole grains together, such as black bean soup or rice with lentils or barley. Aim to eat a wide variety of protein-rich foods each week.