ok, so i have things like whole wheat bagels that have 12 g protein, and i kno that these are incomplete proteins cause they don't have the full amino acid profile (right?). well, how do you complete proteins like this and other things like the protein from nuts. what do u eat with it to get the full amino profile?
Thread: How do you complete a protein?
05-30-2007, 09:05 AM #1
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How do you complete a protein?
05-30-2007, 09:09 AM #2
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Two or more incpmlete proteins = complete protein.
Or you can just mix it with a complete source and its ok..
Typically I don't usually count the protein intake from things like oats, breads, nuts or any other non-animal source protein.The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
05-30-2007, 09:20 AM #3
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05-30-2007, 09:34 AM #4
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05-30-2007, 09:36 AM #5
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05-30-2007, 09:45 AM #6
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by combining two incomplete proteins you can make a complete protein: combine cereal grains w/ legumes
examples: beans with tortillas/bread with peanut butter etc...
you can also combine a complete protein with an incomplete protein to increase the protein quality: eating dairy/meat/eggs with grains or legumes..."As sure as the world stands, you jf1 shall spend an eternity in Hell in eternal torment..."
05-30-2007, 10:05 AM #7
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05-30-2007, 10:25 AM #8
I am curious if someone can help determine what would make oats complete when I look at their amino profile here
( just fix the prefix I wasnt sure If I am allowed live links)
The only amino's I do not see listed there are , glutamine, ornithine and taurine Is that correct ? If so would simply supplementing these proteins allow your oats to "become" a complete protein and be able to count their value for your daily intake or is it not that simple. Has more to do with the percentage of each amino acid ?
I am having trouble finding the exact profile of a protein with ratios of all aminos involved as well or is ti simply one to one of each ?
05-30-2007, 10:48 AM #9
Just found this list elsewhere how accurate does this look to be ?
Sources of Complementary Proteins
Grains Legumes Nuts/Seeds
Barley Beans Sesame seeds
Bulgur Lentils Sunflower seeds
Cornmeal Dried peas Walnuts
Oats Peanuts Cashews
Buckwheat Chickpeas Pumpkin seeds
Rice, Soy products Other nuts
Combinations to Create Complete Proteins
Combine Grains and Legumes / Combine Grains and Nuts/Seeds / Combine Legumes and Nuts,Seeds
Peanut butter on whole-wheat bread
Whole-wheat bun with sesame seeds
Humus (chickpeas and sesame paste)
Rice and beans
Breadsticks rolled with sesame seeds
Trail mix (peanuts and sunflower seeds)
Bean soup and a roll
Rice cakes with peanut butter
Salad with chickpeas and cornbread
Tofu-vegetable stir-fry over rice or pasta
Vegetarian chili with bread
Last edited by silverb5; 05-30-2007 at 10:50 AM.
05-30-2007, 10:57 AM #10
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Nutritiondata provides you with a crude tool to "complete" proteins. Scroll down to the "Protein Quality" table. Below it, you will see "Protein Complements" with a link that will generate a list of other sources which are especially rich in the missing key amino in the food you are trying to balance. The tool is not failsafe. But it provides a good starting point or gives you a sense of whether indeed you are eating something else (at some point during the day) that balances the protein in your oats (for example). It is not necessary to complete the protein in your mouth or in a single meal. Think of the completion of incomplete proteins instead in relation to each daily feeding/metabollic cycle. You do want to fuel up with complete proteins around your workouts if you are bodybuilding of course. And it is best to aim to complete a protein within 4 hours (as a ballpark figure)--otherwise the incomplete protein will be denytrogenated and converted into carbs/fats. As others have suggested, it's a good idea to always buffer any incomplete protein with at least a little bit of complete protein (e.g. milk).
There's absolutely no reason not to count all of the protein you consume from plant and animal sources if you eat a balanced diet full of variety.
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05-30-2007, 11:00 AM #11
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