The world of food is constantly evolving. Before we did not complicate ourselves too much, nor did we pay attention to macronutrients. In fact, did anyone know what macronutrients were 10 years ago? This interest in people who want to take care of their diet, without becoming geeks or obsessed with food, is very interesting. However, complete protein must be part of your day to day.
In the XNUMXs and XNUMXs, nutrition researchers classified any food that did not come from animals as an "incomplete" protein. That is, a protein that did not have high levels of essential amino acids; and we could only find a complete protein in meat or fish.
Neither your cereals nor your favorite legumes were favored by dieticians to increase and maintain muscles. But now, like the thinking about eggs, coffee and Rosalía being a good flamenco singer, that thinking has been completely discredited.
What is a complete protein?
A complete protein is a food that contains an adequate amount of all nine essential amino acids. This macronutrient is essential for many vital functions: from defending against disease to digesting food as enzymes. There are few bodily processes in which we will not find protein. And this is mainly due to amino acids.
All proteins are made up of chains of amino acids. Our bodies use a set of 20 amino acids to make any protein chain. If compared to the alphabet, we would combine letters to make words, and changing the order of those letters makes new words. The same is true of amino acids in a protein chain. You can move or add amino acid molecules and it will still be a protein, but the function in the body will be different.
The body can produce 11 amino acids by itself. These are known as non-essentials. The other nine are the essential amino acids because they are essential to be consumed through the diet, and cannot be synthesized by the body.
Complete protein foods
Animal proteins (such as milk, eggs, beef, fish, etc.) are complete proteins, and while plant- and mushroom-based complete protein foods do exist, they're not as common as you might think. If the protein we eat has all 9 types of amino acids that it needs to get from food, it is called a "complete protein."
Examples of complete plant-based proteins:
- Soybean
- Quinoa
- Chia seeds
- Buckwheat or buckwheat
- Amaranth
In addition to plant protein foods that contain all the essential amino acids, there are the increasingly popular mushroom-based complete proteins. For example, we can find mushroom-based complete protein products that contain not only all nine essential amino acids, but also all eleven non-essential amino acids. With that kind of nutritional content, not to mention the environmental benefits of mushroom-based proteins, we may not fully believe that animal protein is the only quality protein.
How to get all the proteins?
If we eat meat or a lot of animal products on a regular basis, we are getting enough of the essential amino acids that you need. The current recommended dietary allowance for protein is 0 grams per kilogram of body mass. However, many recent studies suggest that more, up to twice that amount, is needed for optimal muscle health, especially in older adults and those trying to lose weight or build muscle.
But what if we don't eat animal products or are trying to cut back to focus on a more plant-based diet? Experts agree that by eating a wide variety of plant-based protein sources we can get all the amino acids we need on a vegetarian or vegan diet. However, this is all up for debate.
For example, one study found that there are no significant differences in muscle mass or strength in the general population based on the foods people eat to get their protein. But other studies suggest that Vegetarians y veganOlder people, especially, may need slightly more total daily protein compared to older adults. omnivores to enjoy the same protein benefits. This may be because the body can more easily digest, absorb, and use incomplete proteins.
Meanwhile, some experts say that to complete incomplete proteins, we must consume multiple and specific complementary proteins within the same meal. However, memorizing which plant-based foods have which essential amino acids and in what amounts can be tricky for the rest of our lives.
Fortunately, whether we try to combine protein at each meal or throughout the day, we don't have to worry about memorizing every amino acid. We will only concentrate on the variety. In addition, it must be taken into account that protein consumption must be spaced throughout the day. Our bodies can only absorb 25 to 40 grams of protein at one time.
Should we flee from incomplete protein?
The latest science shows that these incomplete proteins actually do a very good job of helping you build and maintain muscle. The researchers understand that your body can extract amino acids from stores to complete that incomplete protein. What really matters is the total amount of protein you eat throughout the day, not what specific type of protein you eat.
Research has shown time after time that consuming a few 30 grams of protein at meals can cause both satisfaction and satiety. Plus, that's the ideal amount for muscle growth and maintenance.
Science also supports the fact that vegetable proteins They can not only help build muscle, but also help lower blood pressure and reduce the risk of cardiovascular disease.
Do yourself and your diet a favor: start introducing more fruits and vegetables at each meal. After a month evaluate how you feel. Do you have more energy? Do you weigh less? Do you feel more muscle volume? If so, then perhaps you are also becoming more well rounded. Banish food myths and eat a varied and balanced diet.