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Protein combining or protein complementing is a dietary theory for protein nutrition that purports to optimize the biological value of protein intake. According to the theory, individual vegetarian and vegan foods may provide an insufficient amount of some essential amino acids, making protein combining with multiple complementary foods necessary to obtain a meal with "complete protein".
Meat contains complete proteins, but vegetarian protein sources are incomplete proteins and therefore a variety of protein rich foods must be consumed to create a complete protein profile. This method of combining a balance of incomplete vegetarian proteins to create a complete protein profile is known as complementary protein building. [4]
Different protein sources that are each incomplete on their own, typically are complete when combined. [6] The following table lists the optimal profile of the nine essential amino acids in the human diet, which comprises complete protein, as recommended by the US Institute of Medicine's Food and Nutrition Board.
Protein is a macronutrient that's comprised of different amino acids. Our bodies need 20 specific amino acids to function, but we only produce 11 of them. The remaining nine come from our diet.
Packed with protein, nutrient-rich vegetables, and healthy fats (not to mention a whole lot of flavor), they’re the perfect anytime vegetarian meal. Get the Greek Salad Cottage Cheese Bowls recipe .
By: Rachael Moeller Gorman Not a problem, say doctors. "Protein is not a major concern for a vegetarian who's eating a wide diversity of food, particularly one who's using milk and eggs," says ...
To calculate the amino acid score the formula used is, the milligram of limiting amino acid in 1 gram of test protein/ the milligram of that same amino acid of reference protein multiplied by 100. [2] If food has a score of 100 it is to considered as a high quality protein with all the necessary nutrients.
Calculate how much protein you need according to your body weight. Molloy advises people to eat about 0.75 grams of protein per pound of total body mass, or 1.6 grams per kilogram.