What is a Complete Protein?

In Part 1, I discussed why getting more protein is more important as you age. But I wanted to understand what protein is beyond just a number on a nutrition label.

A complete protein, sometimes called a whole protein, is a food source that contains all nine essential amino acids in adequate proportions. Each amino serves a purpose for our health; the only way to get them is through diet. Our bodies can’t produce these.

Here are a few Complete Proteins with Amount Per Serving.

Animal-Based Sources

1. Eggs
   • 1 large egg: 6 grams
   • 1 egg white: 3.6 grams
2. Chicken
   • 3 oz (85g) cooked chicken breast: 26 grams
3. Turkey
   • 3 oz (85g) cooked turkey breast: 25 grams
4. Fish
   • Salmon: 3 oz (85g) cooked: 22 grams
   • Tuna: 3 oz (85g) canned in water: 20 grams
   • Cod: 3 oz (85g) cooked: 19 grams
5. Beef
   • 3 oz (85g) cooked lean beef: 22 grams
6. Pork
   • 3 oz (85g) cooked lean pork chop: 22 grams
7. Dairy Products
   • Milk: 1 cup (240ml): 8 grams
   • Greek yogurt: 6 oz (170g): 17 grams
   • Cottage cheese: 1/2 cup (113g): 14 grams
   • Cheddar cheese: 1 oz (28g): 7 grams

Plant-Based Sources

1. Quinoa
   • 1 cup (185g) cooked: 8 grams
2. Soy Products
   • Tofu: 1/2 cup (126g) firm: 10 grams
   • Tempeh: 1/2 cup (83g): 15 grams
   • Edamame: 1/2 cup (78g) cooked: 8 grams
3. Chia Seeds
   • 1 oz (28g): 4 grams
4. Hemp Seeds
   • 3 tablespoons (30g): 10 grams
5. Buckwheat
   • 1 cup (168g) cooked: 6 grams
6. Amaranth
   • 1 cup (246g) cooked: 9 grams
7. Spirulina
   • 1 tablespoon (7g): 4 grams

Note: Protein content can vary slightly depending on the specific product or preparation method. These values are approximate and based on average nutritional data.

The Importance of Complete Proteins

A complete protein is essential. Without it, your body will struggle to do the following.

1. Optimal Body Function: Each essential amino acid plays a vital role in maintaining your body’s health and function.
2. Muscle Building and Repair: Complete proteins provide all the necessary building blocks for muscle growth and repair.
3. Enzyme and Hormone Production: Many enzymes and hormones require specific amino acids to synthesize.
4. Immune System Support: Several amino acids are crucial for maintaining a strong immune system.
5. Energy Production: Some amino acids can be converted to glucose for energy when needed.

What Happens If You Don’t Get Complete Proteins?

Not getting enough means you’re more likely to be tired, weak, and probably sick more often. Here is a complete list of what happens when you don’t get your proteins.

1. Protein Deficiency:
   • Weakened immune system, increasing susceptibility to infections
   • Slower wound healing
   • Loss of muscle mass (muscle wasting)
   • Fatigue and weakness
2. Impaired Growth and Development:
   • It is particularly crucial for children, pregnant women, and athletes
   • Can lead to stunted growth in children
3. Compromised Organ Function:
   • The heart, liver, and other organs may not function optimally
   • It can lead to fluid retention (edema) in severe cases
4. Hormonal Imbalances:
   • Disrupted production of enzymes and hormones
   • It can affect mood, sleep patterns, and metabolic processes
5. Nutrient Malabsorption:
   • Some amino acids are necessary for the absorption of other nutrients
   • This can lead to secondary nutrient deficiencies
6. Decreased Cognitive Function:
   • Some amino acids are crucial for neurotransmitter production
   • It may affect memory, focus, and overall brain health
7. Compromised Bone Health:
   • Amino acids like lysine are essential for calcium absorption
   • Long-term deficiency may contribute to decreased bone density
8. Slower Recovery from Exercise:
   • Inadequate protein intake can hinder muscle repair and growth
   • This may lead to an increased risk of injury and longer recovery times
9. Hair, Skin, and Nail Problems:
   • Proteins are essential for the health of these tissues
   • Deficiency can lead to brittle nails, hair loss, and skin issues

Protein deficiency is rare in developed countries. There is some protein in nearly everything. One of our sons is a vegetarian, and we work hard to ensure his diet is balanced. Plenty of athletes and bodybuilders never touch meat. Getting protein from other sources and food combinations is easier than ever.

I’ve learned that you can get the nine amino acids when you combine two foods, creating a nutritional equivalent to animal-based proteins.

Creating Complete Proteins: Food Combination Guide

Here is a food combination list that creates complete proteins:

1. Rice + Beans
2. Whole Wheat Bread + Peanut Butter
3. Corn + Beans
4. Hummus + Whole Wheat Pita
5. Lentils + Rice
6. Whole Grain Pasta + Peas
7. Oatmeal + Almonds
8. Ezekiel Bread (made from sprouted grains and legumes)
9. Spinach Salad + Pumpkin Seeds
10. Pita + Hummus
11. Black Beans + Quinoa
12. Whole Grain Tortilla + Refried Beans
13. Barley + Lentil Soup
14. Peanut Butter + Whole Grain Toast
15. Brown Rice + Lentils
16. Whole Wheat Pasta + Bean Sauce
17. Tahini + Whole Wheat Bread
18. Chickpea Curry + Brown Rice
19. Tofu Stir-Fry + Brown Rice
20. Vegetable Soup + Whole Grain Crackers
21. Sunflower Seed Butter + Whole Grain Bread
22. Bean Burrito in Whole Wheat Tortilla
23. Whole Grain Cereal + Soy Milk
24. Quinoa Salad with Black Beans and Corn
25. Lentil Loaf + Whole Grain Side Dish
26. Edamame + Brown Rice
27. Split Pea Soup + Whole Grain Roll
28. Falafel in Whole Wheat Pita
29. Peanut Sauce over Whole Grain Noodles
30. Baked Potato + Bean Chili Topping

These are the amino acids and their primary functions.

The Nine Essential Amino Acids and Their Functions

1. Histidine:
   • Supports growth and tissue repair
   • Helps produce histamine, crucial for immune response and digestion
2. Isoleucine:
   • Involved in muscle metabolism
   • Crucial for hemoglobin production and energy regulation
3. Leucine:
   • Key for protein synthesis and muscle repair
   • It helps regulate blood sugar levels
   • Promotes wound healing
4. Lysine:
   • Essential for calcium absorption
   • Supports collagen production
   • Necessary for enzyme and antibody production
5. Methionine:
   • Aids in detoxification
   • Important for metabolism and tissue growth
   • It helps with the absorption of selenium and zinc
6. Phenylalanine:
   • Precursor to tyrosine, dopamine, epinephrine, and norepinephrine
   • Crucial for brain function
7. Threonine:
   • Supports cardiovascular, liver, central nervous, and immune system function
   • Important components of structural proteins and enzymes
8. Tryptophan:
   • The precursor to serotonin, a neurotransmitter regulating mood, sleep, and appetite
   • Helps in the production of niacin (Vitamin B3)
9. Valine:
   • Stimulates muscle growth and regeneration
   • Involved in energy production

Ensuring your diet includes complete proteins or appropriate combinations of incomplete proteins provides your body with all these essential amino acids, supporting overall health, muscle maintenance, and various bodily functions.