Proteins
Adequate protein intake is important for strong muscles, satiety, and overall health. Protein is broken down into amino acids — the building blocks needed for:
Essential Amino Acids
These are the 9 amino acids your body cannot produce on its own — they must come from food sources.
Complete Proteins
Contain all essential amino acids. Mainly from animal sources.
Animal Sources
Poultry, beef, fish, eggs, dairy (milk, cheese, yogurt)
Plant Sources
Tofu, edamame, quinoa, chia seeds, hemp seeds
Incomplete Proteins
Missing one or more essential amino acids. Common in plant sources.
Examples
Rice, beans, lentils
Note
Plant proteins often contain phytates or lectins which can reduce absorption
Total protein intake over 24 hours matters more than at individual meals. If eating incomplete proteins, keeping it varied ensures enough of each amino acid for proper body function.
Plant-Based Complementary Pairings
Combining incomplete protein sources allows for "complete" amino acid intake when paired:
Food Matrix Explained
The synergy that comes with whole foods, where the different components work together to allow for better absorption of their micronutrients. Whole foods are also digested at a slower pace, providing a steadier release of micronutrients and amino acids into the bloodstream.
🥩 Whole food vs. supplements
When eating the same amount of protein from a whole food vs. protein powder or a protein bar, our bodies absorb the whole food more efficiently.