All Protein Is Not Created Equal: Understanding Complete Protein Sources

One thing I did not fully understand until becoming certified was this:

Just because a food has “protein” on the Nutrition Facts label does not mean it gives your body the same amino acid profile as another protein source.

Your body uses essential amino acids to help repair and build muscle. A complete protein contains all 9 essential amino acids in adequate amounts.

Examples of complete protein sources include:

• Eggs

• Chicken, turkey, beef and other animal proteins

• Fish

• Dairy products

• Whey protein

• Soy

Some plant foods contain protein but are lower in one or more essential amino acids. That does not make them bad foods. It simply means we need to understand how to use them.

THIS IS WHERE PROTEIN PAIRING COMES IN

Some plant foods can complement each other and create a better overall amino acid profile.

Rice + Beans

Rice is lower in lysine. Beans are lower in methionine. Together, they complement each other.

Whole-Grain Bread + Peanut Butter

Whole grains and peanuts also complement each other’s amino acid profiles.

And here is something important: they do not necessarily have to be eaten in the exact same bite or even the exact same meal. Eating a varied diet throughout the day can provide the essential amino acids your body needs.

WHY DOES THIS MATTER FOR MUSCLE GAIN AND FAT LOSS?

When the goal is to lose body fat while maintaining or building muscle, protein quality matters.

During a calorie deficit, we are giving the body less energy than it uses. That makes it even more important to provide enough quality protein to support:

Muscle repair

Muscle retention

Recovery from training

Muscle protein synthesis

Satiety and hunger control

When I look at my daily protein macros, I do not just ask:

“How many grams of protein did I eat?”

I also ask:

“Where did that protein come from?”

All protein grams contribute to your daily intake, but for physique goals, I want the majority of my protein coming from high-quality, complete protein sources, while using foods like rice, beans, grains and nuts strategically.

THE TAKEAWAY

Do not only count protein.

Understand your protein.

If your goal is muscle gain, muscle retention or fat loss, prioritize complete protein sources throughout your day and learn how to combine plant-based foods to improve their amino acid profile.

BETTER NUTRITION KNOWLEDGE = BETTER DECISIONS = BETTER RESULTS.

YOUR SUCCESS IS OUR SUCCESS.

— Coach Jerrol

Refining Fire Certified Personal Training