Complete and incomplete proteins: what's the difference? (with examples)
When it comes to including protein in your diet for hypertrophy, fat loss, or general health maintenance, it's not just a matter of quantity, but whether you include complete or incomplete proteins.
If you want to reap the benefits of protein, it's worth exploring the differences between complete and incomplete proteins. Knowing the difference between these two types of protein can help you make more informed decisions about which protein-rich foods to include in your diet.In this text, we'll explore more about what protein is, the difference between complete and incomplete proteins, and how you can use this knowledge to get better results in the gym.
What are proteins?You probably already have some knowledge about protein. But a deeper understanding of this nutrient will help you understand how and why including more of it in your diet helps you on your body-changing journey.
Protein is a macronutrient found almost everywhere in the human body. There are about 10,000 types of proteins that enable your body to function, with protein playing an important role in numerous bodily processes, such as:
Repair and maintenance of body tissueMuscle growthEnzyme productionHormone productionAntibody productionTransport of moleculesRegulation of fluid balancePower supply (in specific cases)All 10,000 types of protein are made of amino acids, which are molecules that form the building blocks of all biological material. Amino acids are particularly important in the creation of proteins.
There are approximately 20+ different amino acids that combine in various ways to create the vast amount of proteins that make up the human body. Since these amino acids are critical precursors for protein creation, it's important that we have a steady supply of them.
The body has two ways of getting the amino acids it needs to build proteins: making them itself or getting them from the foods we eat.
There are nine amino acids that the body cannot produce on its own. These are called essential amino acids because they are "essential" to our diet. The nine essential amino acids are leucine, isoleucine, histidine, lysine, phenylalanine, valine, tryptophan, methionine, and threonine.
Combinations of these amino acids create the proteins that are so critical to our bodies.
What are complete proteins?Complete proteins are those that provide all nine essential amino acids, which the human body cannot produce on its own and therefore must be consumed in the diet. These amino acids are crucial for several bodily functions, including building and repairing tissues, producing enzymes and hormones, and supporting the immune system.
Complete protein sources tend to provide a wide range of essential nutrients (in addition to protein), making them central to a healthy or body-changing diet.
Animal-based foods are typical sources of complete proteins, but some plant-based sources also offer complete proteins, making it possible for vegetarians and vegans to meet their protein needs without consuming animal products.
Examples of complete proteins of animal originEggsBeefChicken breastPeruFish (such as salmon, tuna, trout)Dairy products (milk, cheese, yogurt)ShrimpPork (as loin)LambShellfish (such as oysters, mussels)Examples of complete proteins of plant originQuinoaTofu (derived from soybeans)Edamame (green soybeans)Tempeh (fermented soy product)AmaranthBuckwheat (or buckwheat)Spirulina (type of algae)Chia seedsIncomplete proteins are those that do not contain all nine essential amino acids in sufficient quantities that the human body needs to build and repair tissues.
Typically found in plant-based sources such as grains, legumes, nuts, and seeds, incomplete proteins are crucial to the diet, especially for vegetarians and vegans, but they need to be combined with other protein sources throughout the day to provide all the essential amino acids.
The fascinating thing about incomplete proteins is that while they don't contain the full package of amino acids that complete proteins do, the right combination of certain incomplete proteins can provide all the amino acids you need.
For example, rice and beans or peanut butter and whole-wheat bread together create a complete protein, although each on its own is an incomplete protein.
Examples of incomplete proteinsBeansLentilsChickpeaPeasPeanutChestnutsSunflower seedsChia seedsBrown riceQuinoa (although an exception as a complete protein, it often appears in discussions about plant-based proteins)CornOatLeafy vegetablesPotatoMushroomsWhat is the difference between complete and incomplete proteins?
The main difference between complete and incomplete proteins lies in the composition of essential amino acids that each type of protein contains.
Complete proteins provide all nine essential amino acids, which the human body cannot produce on its own and therefore must be obtained through diet. These essential amino acids are crucial for several bodily functions, including muscle repair and growth, hormone and enzyme production, and immune system maintenance.
On the other hand, incomplete proteins lack one or more of the essential amino acids. While each of these sources may be rich in certain amino acids, the absence of one or more makes it necessary to combine different plant foods to obtain a complete amino acid profile.
How much protein do you need to eat per day?The amount of protein needed per day for individuals who practice bodybuilding and aim for body changes can vary mainly according to body weight, assuming you have a healthy weight. Basically, the more you weigh, the more protein you need.
As a general rule, it's recommended that bodybuilders consume 1.2 to 2 grams of protein per kilogram of body weight per day. It's also recommended that most of this protein comes from complete sources, which contain all 9 essential amino acids.
Since most people consume a combination of incomplete and complete proteins, it is best to err on the side of caution by consuming an amount that is at the higher end of the range of 1.2 to 2 grams of protein per kg of body weight.
However, it's important to note that consuming too much protein, far beyond your needs, won't necessarily result in more muscle gains and can instead lead to unnecessary dietary issues and expenses.