Protein plays an invaluable role in supporting general health and athletic performance. It is the main building block of muscle, and it’s not just bodybuilders and gym bros who need it. Everybody, especially moderately active people, should consume enough protein to repair the body and sustain energy.
If you’re in the beginning stages of figuring out how to get more protein into your diet, you’re probably running across the terms “complete protein” and “incomplete protein.” You might think that the former is better than the latter, but that’s not necessarily the case. Read on for a quick guide to complete versus incomplete protein to learn what you need to know to fuel your athletic endeavors.
A Look at the Building Blocks of Protein: Amino Acids
Protein is made up of amino acids, and these fall into two categories: nonessential and essential. Your body can produce certain amino acids on its own—these are the nonessential variety.
However, there are nine amino acids that we must get from food because our bodies can’t produce them independently. These are the nine essential amino acids:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Now, let’s explore how these essential amino acids impact the status of the protein you consume.
What Is a Complete Protein?
Complete proteins contain all nine essential amino acids the body cannot produce on its own. All animal-based protein, such as meat, poultry, fish, eggs, and dairy, is complete.
Plant protein is typically not complete, but there are several complete plant proteins. Here are a few:
- Soy products (such as tofu or edamame)
- Quinoa
- Hemp and chia seeds
- Buckwheat
What Is an Incomplete Protein?
You might be able to guess this by now, but incomplete proteins lack one or more of the nine essential amino acids. Most plant-based protein sources, like beans, lentils, nuts, and many grains, fall into this category.
However, this doesn’t mean they aren’t valuable. You do need all nine essential amino acids, but you don’t have to consume them all at the same time for them to be effective. By eating a varied diet, you can combine different incomplete proteins to form a complementary profile that provides the benefits of complete ones.
Here are some popular plant-based pairings that combine two incomplete proteins to form a complete essential amino acid profile:
- Rice with beans
- Hummus or peanut butter with whole wheat bread
- Nut butter with oatmeal
How This Should Inform Your Athletic Diet
Understanding complete versus incomplete protein empowers you to tailor your nutritional intake for better general health and athletic performance. Basically, you should prioritize including a mix of high-protein food options in your diet.
If you consume animal products, balance these with plant-based proteins to diversify nutrient intake and support digestive health. Meanwhile, if you’re on a plant-based diet, you should focus on strategic food combinations to form complete proteins.
Regardless of your diet, make sure you’re consuming enough protein to fulfill your lifestyle needs. If you’re trying to build muscle, 1.2–1.7 grams of protein per kilogram of body weight is a solid benchmark. If you’re simply trying to sustain an active lifestyle, then 1.1–1.5 grams of protein per kilogram of body weight should be sufficient.
However, keep in mind that these are guidelines. For the best recommendation, consult with your healthcare provider and listen to your body.
