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Complete Protein
A complete protein (or whole protein) is a source of protein that contains an adequate proportion of all nine of the essential amino acids necessary for the dietary needs of humans or other animals. Some incomplete protein sources may contain all essential amino acids, but a complete protein contains them in correct proportions for supporting biological functions in the human body.
Nearly all whole foods contain protein, and nearly all forms of protein contain all twenty protein-forming amino acids in some quantity. However, proportions vary, and some forms of protein are partly lacking in one or more of the essential amino acids. Meals prepared with a mix of protein foods can provide a better balance of the essential amino acids and therefore a more complete protein source. Apart from some exceptions such as quinoa or soybeans, vegetable sources of protein are more often lower in one or more essential amino acids than animal sources, especially lysine, and to a lesser extent methionine and threonine. Nonetheless, although cereal protein is particularly low in lysine compared to animal protein, even the lysine in cereals is adequate for adult needs. Because of growth, children and infant have a greater requirement for complete protein than adults.
A variety of proteins in the diet is one way of assuring that the body's amino acid needs are met. All the essential amino acids can be obtained on their own from various everyday plant sources, which, contrary to popular belief, do not need to be combined in the same meal.
Sources of Complete Protein
Complete proteins, also known as high quality proteins, contain all the essential amino acids in amounts adequate for human use; they may or may not contain all the others. Generally, proteins derived from animal foods (meats, fish, poultry, cheese, eggs, yogurt, and milk) are complete, though gelatin is an exception. Proteins derived from plant foods (legumes, grains, and vegetables) tend to be limited in essential amino acids. Some are notably low, such as corn protein, which is low in lysine and tryptophan.
Some foods contain all the essential amino acids on their own in a sufficient amount to qualify as a "complete protein". Complete protein foods that also obtain the highest possible PDCAAS score of 1.0 are certain dairy products (including whey), egg whites, and soy protein isolate. Other foods, such as amaranth, Aphanizomenon flos-aquae[citation needed], buckwheat, hempseed, meat, poultry, soybeans, quinoa, seafood, and spirulina also are complete protein foods, but may not obtain a PDCAAS score of 1.0.
Anaerobic exercise protein needs
Research also indicates that individuals performing strength-training activity require more protein intake than sedentary individuals. Strength-training athletes may increase their daily protein intake to a maximum of 2.0–3.0 g per kg body weight to enhance muscle protein synthesis or to make up for the loss of amino acid oxidation during exercise. This protein intake can easily be achieved because most athletes consume very high energy intake. Often anaerobic exercise athletes assume that this level of protein intake is very high and tend to over consume. Research shows that many athletes do not consume intakes above the recommended intake without the use of protein supplements.
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