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Complete Protein: 12 Sources Highest In Protein

Added: September 3, 2024 1:57 pm

Proteins are the body’s essential building blocks, building up the cells in the form of amino acids. They are also the main component of muscle. The increased consumption of protein in a diet as a replacement for some carbohydrate and fat not only helps control body fat, but also controls appetite when dieting or maintaining normal body weight.

In this article, we will discuss the differences between proteins and also talk about the best sources, as well as how to consume them correctly.

What is complete protein?

Getting the right protein intake is important. However, when it comes to talking about the quality of protein provided, we must start by differentiating between complete proteins and incomplete proteins. You will remember that proteins are made up of amino acids which are used by the human body for its overall function. There are 22 so-called proteinogenic amino acids – which can go into the composition of protein. Nine of them are essential:

Valine

  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Threonine
  • Tryptophan
  • Phenylalanine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Threonine
  • Tryptophan
  • Phenylalanine

These are called essential because the human body cannot manufacture them, meaning the should be taken from external sources like food or dietary supplements. Thus the proteins which contain these nine amino acids are said to be complete, while those which do not contain one or more of these amino acids are said to be incomplete. Animal proteins contains all of these essential amino acids, and with these amino acids your body can make all the others (called non-essential). You can learn more in this article about amino acids.

If you are vegan on the other hand and do not consume an extra animal protein, then it is important to understand how to get all the essential amino acids into your body. For that, it is necessary to combine incomplete proteins to form a complete protein, quite simply. In the next paragraph we will explain how to do this and give specific examples.

Combine incomplete proteins to form a complete protein

The human body needs essential amino acids because it cannot make them – although these amino acids are the basis of all body cells and all metabolic processes. In their absence the deficiency can have harmful consequences on the body, which is why it is necessary to have constant and daily intakes.

The protein combination is a dietary theory for protein nutrition that optimizes the biological value of protein intake. Vegetarian and vegan diets can provide insufficient amounts of certain essential amino acids, which makes combining protein with several foods necessary for a complete protein intake that provides all of the essential amino acids. However, plant protein should not be supplemented every meal to achieve the desired level of essential amino acids – as long as the diet is varied and the body’s caloric needs are met.

It is indeed possible for a person to develop an amino acid deficiency if they have, for example, eaten only rice and in more limited quantities than necessary to meet needs. To avoid such a deficiency it is necessary to compliment, either with a food rich in the missing amino acids (such as legumes rich in lysine, in the case of rice), or greater quantities of rice to meet the needs required. The following combinations give you ideas for effective combinations:

  • Nuts or seeds with whole grains (peanut butter on whole wheat toast)

  • Whole grains with beans (beans and rice; hummus and pita bread; chili made from beans and crackers; refried beans and tortillas)

  • Beans with nuts or seeds (salad of chickpeas and sunflower seeds)

Here is an article where you will see some vegan recipes that allow you to cook deliciouse meals with complete protein intake.

BEST COMPLETE PROTEIN SOURCES

Best complete protein sources

Animal protein sources:

  • Chicken breast

Bodybuilders’ favorite protein, there is no other source of protein that is as consumed in the world as chicken breast. 100 grams of cooked chicken breast contains 32.1 grams of protein, 3.2 grams of fat and virtually 0 grams of carbohydrates.

  • Fat-free pork chops

Fat-free pork chops are an excellent meat option for the athlete’s diet. 100 grams of cooked chops contain 31 grams of protein, 6.9 grams of fat and virtually 0 grams of carbohydrates.

  • Beef

Beef is considered one of the best and most complete sources of protein. 100 gr of clean cut beef contains 27.8 gr of protein, 8.3 gr of fat and virtually 0 gr of carbohydrates. Beef is especially high in iron and zinc.

  • Tuna fish

Tuna is considered the meat of the sea, and athletes especially use its canned version. 100 grams of canned canned tuna contain 26.3 grams of protein, 3 grams of fat and virtually 0 grams of carbohydrates.

  • Eggs

The egg is considered the best source of protein, as it contains the highest biological value, in addition to its superior content in vitamins, minerals and micronutrients compared to other sources. 1 Egg size L contains 6 grams of protein, 5 grams of fat of the highest quality and practically no carbohydrates.

  • Quark Cheese

Quark cheese is one of the milk sources most used by bodybuilders, essentially because it is rich in casein, a slow digesting protein, ideal for taking at bedtime. 100 gr of quark cheese offers 12 gr of protein, 3 gr of carbohydrates and 2.7 gr of fat.

Vegetable protein sources:

  • Quinoa

This food contains between 12 and 20% of its weight in protein. It also provides B vitamins, antioxidants, minerals and trace elements (iron, copper, potassium, phosphorus, manganese …) and contains a lot of fibers which increase the feeling of satiety and stimulate lazy transits.

  • Buckwheat

This food contains up to 15% of its weight in protein (depending on the variety), and provides all of the essential amino acids. It is an interesting source of copper, phosphorus, zinc, calcium, vitamins of group B.

  • Hemp seeds

They contain a particularly high amount of protein – 23%. They are an excellent source of vitamins B1, but also of B2, B3, B6. Many minerals are included in the intake – phosphorus, potassium, magnesium, calcium, iron, manganese, zinc, sodium, silicon, chromium.

  • Spirulina

This algae has a very high protein content – from 50 to 70% of total weight. In addition, it is rich in essential fatty acids and it provides minerals and trace elements such as iron, copper, magnesium, zinc, sodium, phosphorus, potassium, selenium and manganese, chlorophyll and phycocyanin, group B vitamins (B1, B2, B3, B5, B6, B8, B9 and B12), as well as vitamins A, D, E and K.

  • Soybean

This food provides 36 grams of protein per 100 grams of food, in addition to vitamins B1, B2 B3, B5, B6, B9, C and E. It provides minerals and trace elements such as Calcium, Copper , Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc.

 

  • Chia seeds

They provide 17 grams of protein per 100 grams, in addition to fiber, potassium, phosphorus, calcium, manganese, sodium, zinc, iron, magnesium, vitamin C.

There is also another way to supplement your intake of essential amino acids – and to consume them in the form of dietary supplements. At BioTechUSA we have a very complete range that you can test, for example Liquid Amino (all amino acids in liquid form), Amino Energy Zero (in powder form), Mega Amino 3200 (in tablets) or even EAA Zero (which provides all the acids essential amino powder).

Whether you are omnivorous, vegetarian or vegan – now you can test and supplement your diet to be at your best.