Complete Protein = 9 Essential Amino Acids
Most people think you can only get complete protein from animal sources.
This is simply not true.
There is complete protein found in many of the foods we eat on a daily basis.
There are 9 Essential Amino Acids that make-up a complete protein.
There is a minimum recommended amount of Essential Amino Acids that a person should consume everyday.
Other Amino Acids are Nonessential, because our body can make them (unless under certain stress)
Did you know that many complete proteins are found in Plant Based Foods?
Did you know that Pistachios are a complete protein (among other great nutrients)? Did you know that Pistachios have more Protein per Ounce (28g) than equal serving sizes of Chicken, Eggs, Beef, Salmon or Lamb? 🤯
Not all plant based proteins are complete, and mixing incomplete proteins throughout the day is a completely acceptable way to get your protein.
Take a look at the Protein for each, broken down to Essential and Non essential Amino Acids.
There are loads of other Plant Based foods that offer complete proteins and a certain percentage of essential amino acids per serving.
Check out these lists of Beans/Legumes and Grains
Vegetables are packed with nutrients and a smaller amount Protein per serving, however many still offer essential amino acids. Check out this list of vegetables.
Even Fruits carry a small amount of protein and essential amino acids. Here’s a list of fruits you should definitely consider adding to your diet.
Please use this information to help you quantify the amount of protein/essential amino acids you are consuming on a daily basis.
If you are unsure about you dietary needs based on your goals, current muscle mass as well as volume of exercise, consider consulting a professional.
Jesse N. Thomas