Fun Fact: Your Body can only utilize 25-35 grams of protein per meal.
Amino acids are the building blocks of proteins, and proteins are the building blocks of our muscles. There are 20 amino acids, but the human body can only produce 11 (plants can make them all), so we have to get the other 9 from our diet. These 9 amino acids we need from our diet are referred to as “essential” amino acids. Not only are these amino acids needed to build proteins and muscles, but they are used from many other functions in your body, like sleep, mood regulation, promote weight loss, and prevent muscle loss.
Proteins are considered “complete” when they provide all 9 essential amino acids. Many plant based proteins are considered incomplete because they only contain some amino acids. However, these incomplete proteins can be eaten together to provide a “complete” protein in your diet. Eating incomplete proteins together to “equal” a complete protein is called complimentary proteins. Examples of this would be peanut butter on bread, mac and cheese, or beans and rice. By eating these foods together, you ingest all 9 amino acids your body needs.
Complete: Meat, Dairy, Quinoa, Hemp Seeds, Chia Seeds, Soy
Not Complete: Beans, Grains, Legumes, Vegetables
Higher Protein Isn’t Always Best
We know that more protein in your diet provides the building blocks to make more muscles. We also know that the more muscles in your body, the higher your metabolism. Corporate America and the Supplement industry (which isn’t under regulation of the FDA), use this to their advantage. There are many high protein snacks and shakes that make outlandish statements about weight loss and muscle building when using their product. However, the human body can only process 25-35 grams of protein per meal to help your muscles. Whatever you don’t use will be utilized in different parts of the body or simply eliminated as waste. Paying extra for a shake that contains 50g of protein per serving is essential a waste of your money. Also, when shopping protein products, beware of the amount of sugar found in lots of protein powders or bars that would make the food more of a junk food than a healthy snack.
Healthy: Eggs, Nuts, Beef, Turkey, Chicken, Collagen, Hemp, Whey, Milk, Cottage Cheese, Salmon, Greek Yogurt, Sardines, Anchovies, Tuna, Lentils, Quinoa, Almond Butter, Vegetables, Low sugar Protein Powders, Collagen
Not-so-good: Soy (creates estrogen effects in the body), Cheese (denatured protein and high in toxins), Tofu (made from soy), Pork (very low quality meat)
Most Americans should eat 1-1.2 grams of protein per kilograms of body weight. In your diet, try to hit 10-30% of total daily intake from proteins. Space your protein appropriately throughout the day, so that you only ingest 25-35 grams per meal. Eat protein within 30 minutes after workouts.