Pairing Plant Protein Sources for Optimal Absorption
Pairing Plant Protein Sources for Optimal Absorption
Protein is often referred to as the building block of life, and for good reason. It's an essential nutrient that helps us build and maintain muscle, keep our hair and nails strong, and even helps our body produce enzymes and hormones. However, not all proteins are created equal, especially when it comes to plant-based options. Let’s take a look at how to combine plant proteins to achieve the optimal amino acid profile for maximum absorption, and provide a breakdown of popular foods to pair for best results.
When it comes to building muscle and maintaining a healthy body, protein is an essential nutrient that cannot be overlooked. While many people believe that animal-based proteins are the only way to meet their protein needs, plant-based proteins can be just as effective while also adding fiber to your diet. Sacrificing some of the anabolic effect provided by animal protein in favor of a high fiber option is a huge benefit for your digestive system and feeding the good bacteria in your gut.
Plant based proteins provide a tremendous amount of micronutrients and minerals essential for a healthy body. While they contain many of the essential amino acids needed for protein synthesis, they are often lacking in one or two. To achieve the optimal amino acid profile required for maximum protein absorption, it's important to combine different plant-based proteins.
Fortunately, there are many combinations of plant-based proteins that can provide all the essential amino acids your body needs. Here are some popular foods to pair for best results:
Beans and rice: This classic combination is a staple in many cultures around the world. Beans are high in lysine but low in methionine, while rice is high in methionine but low in lysine. Together, they create a complete protein that is easily absorbed by the body.
Peanut butter and whole wheat bread: Peanut butter is high in lysine but low in methionine, while whole wheat bread is high in methionine but low in lysine. Spread some peanut butter on your whole wheat bread for a tasty and complete protein snack.
Hummus and pita bread: Hummus is made from chickpeas, which are high in lysine but low in methionine. Pita bread, on the other hand, is made from wheat and is high in methionine but low in lysine. Together, they create a complete protein that is perfect for a midday snack.
Lentils and quinoa: Lentils are high in lysine but low in methionine, while quinoa is high in methionine but low in lysine. This combination is not only delicious but also provides a complete protein that is easily absorbed by the body.
Tofu and brown rice: Tofu is made from soybeans and is high in lysine but low in methionine. Brown rice is high in methionine but low in lysine. Together, they create a complete protein that is perfect for a healthy and satisfying meal.
In addition to these popular food combinations, there are also many plant-based protein powders available on the market that are made from a variety of plant sources. These powders are often formulated to provide a complete amino acid profile and can be used in smoothies, shakes, and other recipes.
Pea protein, which comes from the yellow split pea, is one of the most popular (and surprising) vegetarian protein sources. It’s hypoallergenic and typically has few additives or artificial ingredients in the powder. Plus, it’s high in the muscle-building amino acids arginine, lysine, and phenylalanine. However, it’s still considered an incomplete protein, so you should either get it through a protein blend or pair it with contrasting foods, like wheat, quinoa, oat, and other grains.
Hemp is rich in essential fatty acids, making it a superfood for building muscle. Plus it’s vegan and hypoallergenic, so most people digest the little seed very well. However, like most other plant-based proteins, hemp is incomplete, lacking methione in particular. Make it complete by downing a plant-based blend with hemp in it, or pair it with a protein source rich in the missing essntial amino acids lysine and leucine, like nuts, seeds, eggs, beans, or lentils (not to mention meats, shellfish, and cheese for non-vegans).
Rice
One study in particular, published in Nutrition Journal, found that guys who consumed 48 grams of rice protein after resistance training saw the exact same gains after eight weeks as those who downed the same amount of whey protein isolate. One study isn’t enough to prove comparability definitively, and research generally shows plant-based proteins are only formidable competitors in high quantities. But if you want to use straight brown rice protein, your safest bet is to also consume foods with the two missing essential amino acids: lysine and leucine (so nuts, seeds, eggs, beans, lentils, meats, shellfish, and cheese).
It's important to remember that plant-based proteins can provide all the essential amino acids your body needs to build and maintain muscle while also providing the benefit of fiber. By welcoming another avenue of protein consumption you expand your menu options and add variety to your diet allowing for more vitamins and minerals to enter your diet. Whether you're a vegetarian, vegan, or just looking to add more plant-based proteins to your diet, try experimenting with these popular food combinations and see how they work for you.