Understanding protein quality is crucial for those following plant-based diets. Let's explore complete and complementary protein sources.
## What Makes a Protein Complete?
Complete proteins contain all nine essential amino acids in adequate amounts. While most animal proteins are complete, many plant sources are too.
## Top Complete Plant Proteins
**Quinoa**: Contains all essential amino acids with 8g protein per cooked cup
**Soy Products**: Tofu, tempeh, and edamame provide complete proteins
**Buckwheat**: Despite its name, it's a complete protein pseudograin
**Hemp Seeds**: 10g complete protein per 3 tablespoons
## Protein Combining Strategy
You don't need to combine proteins in the same meal. Your body pools amino acids throughout the day. Examples include:
- Rice + Beans (classic complementary pair)
- Peanut butter + Whole grain bread
- Hummus + Pita bread
## Daily Requirements
The RDA suggests 0.8g protein per kg body weight, though active individuals may need 1.2-2.0g/kg.
## Absorption and Bioavailability
Plant proteins often have lower bioavailability than animal proteins. Strategies to improve absorption:
- Soaking legumes before cooking
- Fermenting soy products
- Sprouting grains and seeds
- Combining with vitamin C-rich foods
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I coach a lot of vegan athletes and we track their protein intake meticulously. One thing I'd add: don't forget about digestibility. Even with complete proteins, plant sources have lower DIAAS scores than animal proteins. This means vegan athletes often need 1.2-1.4g/lb bodyweight vs. 0.8-1.0g for omnivores.
This is really important information! Does food preparation (soaking, sprouting, fermenting) actually improve the DIAAS scores significantly?
Yes! Soaking and sprouting can increase bioavailability by 10-20% by reducing phytates and enzyme inhibitors. Fermentation (like in tempeh) is even better. These traditional preparation methods exist for good reasons.
This is the most comprehensive guide to plant proteins I've seen! I've been vegan for 3 years and the 'incomplete protein' myth still frustrates me. The fact that our bodies pool amino acids throughout the day should be taught more widely.
Quick question: thoughts on pea protein isolate vs. soy protein for post-workout? I've read conflicting studies.
Both are excellent! Pea protein is typically 85% BCAA and digests well, while soy has a slightly better amino acid profile and more leucine. The differences are minimal - choose based on taste and digestion. Some people find pea protein easier on the stomach.
Thank you! I'll stick with my pea protein then since soy sometimes bothers my digestion. Appreciate the evidence-based response.