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The myth of complete proteins




  Protein

The recommended daily intake of protein for most adults who maintain a sedentary or average exercise routine is 0.8-1.0 grams per kilogram of body weight (get your kilo by changing your weight in pounds to 2) Divide 2). For a higher level of athletic training and lifting, 1.2-2.0 grams per kg body weight may be more beneficial for muscle growth and muscle recovery.

The Myth of Whole Proteins

Proteins are important for muscle synthesis, but they are also the basis of many cell and tissue structures, enzymes, hormones, and components of the immune system. For optimal function, the human body needs 20 amino acids ̵

1; the building blocks of the protein – from food. Nine of them are essential, which means that the body can not make it by itself and we need to include it in our food choices.

Each animal product will contain all 20 amino acids; we refer to these protein sources as complete proteins . However, many vegetable protein sources, such as legumes, grains and nuts, do not contain all 20 amino acids . For decades, vegans and vegetarians have been asked to pair certain foods – such as rice and beans or peanut butter on wholegrain wheat – to make sure they get a complete protein at each meal.

What We Have Learned by Modern Methods Research on the subject is that a varied, plant-based diet that meets a person's calorie needs includes all of the essential amino acids for protein synthesis. The key to is to take 2-3 servings of vegetables, 5-6 servings of whole grains, and at least 2-3 servings of protein from legumes, nuts, or other plant proteins every day [19659007] Takeaway:

The main risk for one insufficient protein intake is an inadequate calorie intake; Otherwise – skip the eating rules and make the meals you already enjoy without fear of receiving your AAs.

Choose daily a variety of whole grains, legumes, tofu products and vegetables to optimize amino acid uptake. If it's in your personal diet plan, choose dairy products such as eggs, milk, and yogurt to increase total protein intake.

If you would like to know more about your personal protein needs and your food choices, talk to a registered dietitian about how to calculate your needs and how to assess your current intake.


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