| It is important to consider the amount, quality and balance of essential amino acids in the proteins that we ingest. Animal-derived proteins are easily digested and generally contain a mix of amino acids that is very similar to ours (complete protein source). Plant sources of protein are not as easily digested and more than one source of plant protein is required in order to create an optimum amino acid profile or complete protein. The amount of protein required in the diet is inversely proportional to the amount of complete or complementary proteins that are ingested. Consuming poor-quality protein sources that are either not complete or non-complementary increases the amount of protein required in order to obtain amino acids in the correct proportions to meet our needs.
Complementary protein sources
If a diet is completely devoid of animal-derived protein sources, it is still relatively easy to create an optimum balance of amino acids from plant sources as long as the protein is not from a single source. By combining various complementary plant-derived protein sources, the ideal mix of amino acids can be easily obtained. Complementary proteins do not have to be ingested in the same meal… The key is to consume plant foods from several sources throughout the day in order to provide enough of the essential amino acids in the correct proportions.
Group A: [Deficient in lysine. High in methionine and cysteine.]
Group B: [Deficient in methionine and cysteine. High in lysine.]
Simple examples of complementary meals include:
Complementary Protein Powder Example:
|Simple example of creating a complementary protein source – combining two commercial products to create a complete protein supplement. In this example a legume-based protein (Now sports pea protein) and rice protein are combined. A final analysis follows.
Now sports pea protein: Contains no: sugar, salt, starch, yeast, wheat, gluten, corn, soy, milk, egg, shellfish or preservatives. Vegetarian/Vegan Product. Ingredient: 100% Pure Non-GMO Pea Protein Isolate[from yellow peas (Pisum sativum)]. Allergen-Free. Pea protein like other legumes are deficient in methionine.
NutriBiotic Vegan Rice Protein is a high quality, low carbohydrate vegetable protein. Enzymatically processed rice protein from whole grain, sprouted brown rice and natural vanilla flavor. Rice Protein is utilized more efficiently by the body than soy.