Complete Proteins From Plants?

Thinking about going vegetarian or vegan? While a plant-based diet can have lots of benefits, it’s important to note that you might have to work a little harder than your meat-eating pals to make sure you get enough of the complete protein that your body needs.

Although there are many plant-based sources of protein, a food must contain all 9 of the essential amino acids - which are the ones your body can’t make on its own and has to obtain from food sources - in order to be considered "complete."

Amino acids are the building blocks that make up protein, which your body requires for all kinds of different functions - not just muscle gains, bro!

Basically, as your body breaks down the food you eat, it uses the amino acids it contains for protein synthesis. Your body can't make protein without having all of the required materials, so you've gotta give it what it needs to do its job!

I believe with any nutritional approach, it’s important to make sure you’re getting all of the (macro- AND micro-) nutrients your body needs to be as healthy as possible. It’s pretty easy to get plenty of complete proteins from a diet that includes animal products, because meat, fish, eggs, and dairy all boast complete amino acid profiles by nature.

If you choose not to consume these products though, you can still get plenty of muscle-building and body-sustaining protein - it’s just important that over the course of each day you’re paying attention to balancing out your essential amino acids so that you’re giving your body all of the necessary components!

So how can you ensure that you’re getting all of the amino acids your body requires to function optimally?

The easiest answer is to COMBINE foods, and do it mindfully. Some plant protein sources will have higher levels of one essential amino acid, and others will offer better quantities of another - putting together this puzzle to create a balanced intake of all the essential amino acids is crucial to staying healthy on a plant-based diet.

Can you get enough protein via a vegetarian or vegan diet? Sure - your foods just need to work together to cover your bases.

For example, it seems to be a common belief, especially among those who choose a plant-based lifestyle, that beans serve as a great source of protein. Beans do contain amino acids, yes - but eaten alone, they do not provide all 9 essential amino acids and thus cannot be considered complete. Add rice to the equation though, and all of a sudden the gaps are filled and together they form a balanced amino acid source that your body can happily use.

Not every meal has to contain all of the amino acids, but you DO need to consume them all in adequate amounts each day for your body to function best. Getting a wide variety of plant-based protein sources throughout your day, and knowing which ones to combine together, will help you to give your body enough of what it needs to stay strong and keep working as well as it can.

I think that as with any dietary strategy, knowledge is power and education is a MUST. Don’t change the way you eat because you “heard it was good for you,” and don’t eat foods because they’re “supposed to be healthy.” Do your research, friends!

There’s often a lot more to nutrition than meets the eye, and it’s the nuances that make any approach truly successful. What I’m saying is that nutrition is based on science, and it’s rarely as simple as it appears!

If you’re passionate about your health, go out of your way to learn about your chosen diet and nutrition path - it’s the best way to maximize your potential and become your most vital self!

Do you follow a plant-based diet? What are your favorite ways to get complete proteins from non-animal sources?

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