importance of complete proteins

[fee]

Hi, I recently read something about how you need to eat complete protein for it to digest properly, I wonder if that's true? or what the deal is with it exactly, and how can I tell what is a complete protein? like is tofu or seitan(my main sources of protein, I'm vegetarian, mostly vegan) a complete protein? if not how would you make it be one?

Any help appreciated

[Sunshineslynn]

Ahhhh here ya go the list of complete protiens.


Complete Protein Meat
Ground turkey extra lean, boneless skinless chicken breast, *beef eye of round *flank steak, *top round **with all visible fat removed, Bison/Venison steaks, Ostrich, Low fat lunchean meats the least processed the better, all fish especially cold water fish.(you can buy buffalo at most whole food stores which is ideal meat actually better than chicken.)
Other complete Protiens
egg whites or non-fat egg substitute, PP, nf milk, nf cottage cheese, nf cheese, dannon or yoplait lite yogurt, low fat tofu

Complete proteins contain all of the essential amino acids. These come from animal sources. Incomplete proteins are lacking one or mre of the essential amino acids. These come from plant sources. Incmomplete proteins will not be counted as part of your protein requirement. The body needs all of the essential amino acids present at one time to be able to synthesize them. Calories from incomplete proteins (except those from fat) should be considereed carbohydrate claories because they will most likely be converted to cab in the body. If you wish to minimize your animal proteins you must use complimentary proteins which are a combination of imcomplete proteins from different groups to form a complete protein. the groups you must combine are grains, legumes, seeds and nuts, vegetables.


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[98shadow]

Am I wrong in understanding that it is very easy by combining foods
(not necessarily at the same meal but in the same day)you can make
complete proteins. So say eating arice and beans is a complete protein.
If this was not true then vegetarians would get next to no protein
to be used for muscle repair or growth
Lori

[Sunshineslynn]

Am I wrong in understanding that it is very easy by combining foods
(not necessarily at the same meal but in the same day)you can make
complete proteins. So say eating arice and beans is a complete protein.
If this was not true then vegetarians would get next to no protein
to be used for muscle repair or growth
Lori

Yes, vegetarians don't get the complete protien needed for muscle repair. Unless eating tofu. Not just rice and beans all the things listed animal proteins you must use complimentary proteins which are a combination of imcomplete proteins from different groups to form a complete protein. the groups you must combine are grains, legumes, seeds and nuts, vegetables.

[98shadow]

According to Nancy Clark's sports Nutrition Guidebook
these combinations will form a copmplete protein

pasta anc cheese
bread and cheese
rice and beans
pita plus split-pea soup
tortila plus beans
cornbread plus veggie chili
brown bread and baked beans
chickpeas plus tahini(hummus)
tofu pluse sesame seeds

[Sunshineslynn]

According to Nancy Clark's sports Nutrition Guidebook
these combinations will form a copmplete protein

pasta anc cheese
bread and cheese
rice and beans
pita plus split-pea soup
tortila plus beans
cornbread plus veggie chili
brown bread and baked beans
chickpeas plus tahini(hummus)
tofu pluse sesame seeds

Ah I read your post wrong. But yes that is what I mean.

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[Rachel_n_SD]

to my knowledge eggwhites are not a complete protein, only whole eggs.

[ChocoChick]

Am I wrong in understanding that it is very easy by combining foods
(not necessarily at the same meal but in the same day)you can make
complete proteins. So say eating arice and beans is a complete protein.
If this was not true then vegetarians would get next to no protein
to be used for muscle repair or growth
Lori

Big bump to this, especially the bit about "not necessarily in the same meal but in the same day."

[Sunshineslynn]

to my knowledge eggwhites are not a complete protein, only whole eggs.

no ,even egg whites are complete protein source. That is why so many bodybuilders just the eat egg whites.

From aboutnutrition.com
Eggs are a complete source of protein. Both white and yolks contain proteins. The yolk has fats, while the whites do not. One large egg white has 3.6 grams of protein. The whole egg would have about 6.5 grams of protein. Many people avoid the yolks to eliminate fats, however, Omega Eggs can be a great source of omega 3 essential fatty acids, and the yolks are also a great source of lutein.

and from BB.com
http://www.bodybuilding.com/fun/protein3.htm


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[fee]

Hey, thanks for the replys, okay, so that's good then that I just need to eat them in the same day not the same meal I was getting worried there for a sec lol... but still I''m not sure I'm makeing a complete protein out of some of my meals.. guess I will try to look around and figuere it out. Thanks again!

[Sunshineslynn]

Hold on sec got a web site for you

[Sunshineslynn]

http://www.2-fit.com/miscellaneous/proteindif.html

that should help you.


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[Rachel_n_SD]

4real? they taught us in NCSF class ( i know, P.T. cert) that they weren't, the egg whites thing was one of the myths they busted, such as the no fruit thing. i eat the yolks anyways for all of the nutrients.

no ,even egg whites are complete protein source. That is why so many bodybuilders just the eat egg whites.

From aboutnutrition.com
Eggs are a complete source of protein. Both white and yolks contain proteins. The yolk has fats, while the whites do not. One large egg white has 3.6 grams of protein. The whole egg would have about 6.5 grams of protein. Many people avoid the yolks to eliminate fats, however, Omega Eggs can be a great source of omega 3 essential fatty acids, and the yolks are also a great source of lutein.

and from BB.com
http://www.bodybuilding.com/fun/protein3.htm


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[Sunshineslynn]

4real? they taught us in NCSF class ( i know, P.T. cert) that they weren't, the egg whites thing was one of the myths they busted, such as the no fruit thing. i eat the yolks anyways for all of the nutrients.

Now you have peaked my interest even more I call my sister in law who has a Masters in nutition and runs the Local Dept of Health. And she agrees that egg white are complete protien the yolks have fat and more protien. And the myth as you stated is in regards to eggs being bad for you, which I did not say that, I know that they are good for you whole or not whole, but white and whole egg are both complete protiens. I personally dont like the yolk. Also when on a low cal diet the yolk is usually cut to keep the cals down. Also I never said no fruit either just stated that some fruit that has a more benefical factor in it.

Please Rachel stop being so critical. I dont appreciate your sarcasam just because you are PT cert does not mean that the rest of us are stupid. Nutrition, Weight lifting, LIFE is a learning experience. When we state we know everything that shows we don't know anything it states our arrogance.


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[Sunshineslynn]

From http://www.enc-online.org/factsheets.htm

Nutrient Content of a Large Egg

Nutrient (unit) Whole Egg Egg White Egg Yolk
Calories (kcal) 75 17 59
Protein (g) 6.25 3.52 2.78
Total lipid (g) 5.01 0 5.12
Total carb (g) 0.6 0.3 0 .3
Fatty acids (g) 4.33 0 4.33
Saturated fat (g) 1.55 0 1.55
Mono fat (g) 1.91 0 1.91
Poly(g) 0.68 0 0.68
Cholesterol (mg) 213 0 213
Thiamin (mg) 0.031 0.002 0.028
Riboflavin (mg) 0.254 0.151 0.103
Niacin (mg) 0.036 0.031 0.005
Vitamin B6 (mg) 0.070 0.001 0.0069
Folate (mcg) 23.5 1.0 22.5
Vitamin B12 (mcg) 0.50 0.07 0.43
Vitamin A (IU) 317.5 0 317
Vitamin E (mg) 0.70 0 0.70
Vitamin D (IU) 24.5 0 24.5
Choline (mg) 215.1 0.42 214.6
Biotin (mcg) 9.98 2.34 7.58
Calcium, Ca (mg) 25 2 23
Iron, Fe (mg) 0.72 0.01 0.59
Magn, Mg (mg) 5 4 1
Copper, Cu (mg) 0.007 0.002 0.004
Iodine, I (mg) 0.024 0.001 0.022
Zinc, Zn (mg) 0.55 0 0.52
Sodium, Na (mg) 63 55 7
Manganese, Mn (mg) 0.012 0.001 0.012




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[Rachel_n_SD]

Now you have peaked my interest even more I call my sister in law who has a Masters in nutition and runs the Local Dept of Health. And she agrees that egg white are complete protien the yolks have fat

Please Rachel stop being so critical. I dont appreciate your sarcasam just because you are PT cert does not mean that the rest of us are stupid. Nutrition, Weight lifting, LIFE is a learning experience. When we state we know everything that shows we don't know anything it states our arrogance.


smiles
s

WOW, ok you totally misinterpreted what I said. I MEANT that the PT cert was probably inaccurate, and that I take all PT certs with a grain of salt. and I would definitely listen to someone with a masters.

I really was curious about it, because of what I was taught.
I would ask YOU to stop being overly sensitive, because I am not overly critical.

[girlinseattle]

Now you have peaked my interest even more I call my sister in law who has a Masters in nutition and runs the Local Dept of Health. And she agrees that egg white are complete protien the yolks have fat and more protien. And the myth as you stated is in regards to eggs being bad for you, which I did not say that, I know that they are good for you whole or not whole, but white and whole egg are both complete protiens. I personally dont like the yolk. Also when on a low cal diet the yolk is usually cut to keep the cals down. Also I never said no fruit either just stated that some fruit that has a more benefical factor in it.

Hmmm... great posts. But actually the egg whites have more protein. According to the National Egg Coordination Commitee, egg whites have more protein than egg yolks. The white contains 3.5 grams of protein while the yolk contains 2.8 grams.

However, I always add at least one egg yolk into my egg whites, as the egg yolk contains a lot of great vitamins and minerals I'd just hate to throw away.

From http://www.e2necc.com/egg-index.html :

"The white contains more than half the egg's total protein, niacin, riboflavin, chlorine, magnesium, potassium, sodium, and sulfur and all the egg's zinc.

The yolk contains all of the fat in the egg and a little less than half of the protein. It also contains the fat-soluble vitamins A, D, and E. Egg yolks are one of the few foods naturally containing vitamin D. The yolk also provides vitamin B 12 and folic acid, and the minerals iron, calcium, copper and phosphorus. "



Also from site:

Foods that contain all nine essential amino acids are called complete protein foods. The nine essential amino acids are :

1. Valine
2. Leucine
3. Isoleucine
4. Threonine
5. Histidine
6. Tryptophan
7. Phenylalanine
8. Methionine
9. Lysine

The remaining acids if not supplied in the diet is produced mostly from the essential amino acids.

Scientists frequently use eggs as a standard for measuring the protein quality of other foods. Protein quality is expressed as biological value, which measures the rate of efficiency that protein is used for growth. At 93.7%, eggs score higher than any other food. On a scale with 100 representing top efficiency, following are the biological values of proteins in several foods.

Whole egg : 93.7
Milk : 84.5
Fish : 76.0
Beef : 74.3
Soybeans : 72.8
Polished rice : 64.0
Wheat, whole : 64.0
Corn : 60.0
Beans, dry : 58.0


I generally avoid reading the BB.com articles anymore.

[Sunshineslynn]

WOW, ok you totally misinterpreted what I said. I MEANT that the PT cert was probably inaccurate, and that I take all PT certs with a grain of salt. and I would definitely listen to someone with a masters.

I really was curious about it, because of what I was taught.
I would ask YOU to stop being overly sensitive, because I am not overly critical.

Maybe I did misinterpeted what you said and I apologize for that but when you start the sentence 4real? they taught us in NCSF class ( i know, P.T. cert) it sounds very sarcastic. Sometimes its hard to understand via typing because things can be taken in so many different ways,and you cant see the persons facial expression to determine what was actually meant.

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[Sunshineslynn]

Great read girlinseattle.

thanks
s

[Rachel_n_SD]

Maybe I did misinterpeted what you said and I apologize for that but when you start the sentence 4real? they taught us in NCSF class ( i know, P.T. cert) it sounds very sarcastic. Sometimes its hard to understand via typing because things can be taken in so many different ways,and you cant see the persons facial expression to determine what was actually meant.

smiles
s

ok, well i didnt mean to come across that way, when I said I know, P.T. cert, what i meant was, I know, a PT cert is crappy.

and it's true you cant really tell what people mean online. so i really dont want to argue anymore, i hope i havent offended you.

[Sunshineslynn]

ok, well i didnt mean to come across that way, when I said I know, P.T. cert, what i meant was, I know, a PT cert is crappy.

and it's true you cant really tell what people mean online. so i really dont want to argue anymore, i hope i havent offended you.

HUGGSSS, no harm no foul.


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[Rachel_n_SD]

HUGGSSS, no harm no foul.


smiles
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cool im glad we're not mad anymore