Proteins are macromolecules made up of 20 different amino acids, compounds that help control hunger and build muscle, skin and more. Eleven of the acids are nonessential, meaning our body produces them, so we don’t need to get them from food. The other nine are essential—we can’t make them and must replenish our supply from one of two camps:
contain all nine of the essential amino acids and include animal products (meat, fish, dairy, eggs) as well as soybeans and quinoa.
as the name suggests, fall short. “Nuts, seeds and grains are all missing or low in the same essential amino acids,” says Diane McKay, Ph.D., assistant professor of nutrition at Tufts University. “Legumes, fruit and veggies all lack other essential amino acids.” Combine one food from each incomplete group and, voilà, full package. In an ideal world, you’d have complete protein at every meal to ensure all nine essential amino acids are there when you need them. But that’s not always possible or even necessary. A quick rule of thumb: If you have only incomplete proteins at one meal, have complete ones the next time you eat.
Best Food Combos for Complete Protein
Because a food cheat sheet is always handy, we did some easy, tasty matchmaking for you.
To Complete It…
2 tablespoons peanut butter
Spread on 1 whole-wheat English muffin. Adds 6 g protein
1/2 cup uncooked
Cook with 1/2 cup skim milk; add 1 sliced medium banana. Adds 5 g
Mix with 1/2 cup part-skim ricotta, 4 g 1/4 cup chopped apple. Adds 14 g
1/2 cup cooked whole-wheat spaghetti
Cook with 1/4 cup cannellini beans, 1/2 cup torn fresh spinach, 1/4 cup shredded mozzarella, 2 teaspoons olive oil. Adds 12 g
1/2 cup cooked quinoa
Quinoa is a complete protein, but you have to eat a lot of it to get a decent dose of protein—and the calories add up. Toss it with 1/4 cup chickpeas. Adds 4 g
Stuff beans and 2 tsp shredded Mexican cheese inside an 8-inch whole-wheat tortilla. Adds 8 g
1/2 cup unsweetened almond milk
Make a smoothie: Blend with 1/2 cup
, 5 frozen strawberries. Adds 12 g
Should I have protein after exercise?
Yep. Eating 15 g to 25 g protein within an hour of strength training has been shown to help build lean, fat-burning muscle and speed recovery. “I recommend food over shakes and bars, which can be high in sugar and fat,” says Manuel Villacorta, R.D., a spokesman for the Academy of Nutrition and Dietetics (AND). Try 6 oz nonfat plain Greek yogurt (18 g).
Do high-protein, low-carb diets work?
First, let’s set the record straight. Diets such as Paleo and Atkins aren’t as high in protein as many people believe. For instance, Paleo advocates getting up to 35 percent of calories from protein, which aligns with the USDA guidelines for women. And although the diets
result in weight loss, it’s often because you cut back on refined carbs, like cake.
They have downsides.
For starters, certain diet plans such as Atkins give free rein to eating proteins that are saturated fat–heavy (bacon, butter). “And some severely limit entire food groups such as grains and fruit, which nixes key nutrients such as fiber and is difficult to sustain,” say SELF contributing experts Stephanie Clarke, R.D., and Willow Jarosh, R.D.
So skip them.
Aim to get 25 to 30 percent of your calories from lean proteins, an amount shown to help maintain lean muscle and rev metabolism, says Stuart Phillips, Ph.D., of McMaster University. And lay off junk food. But you knew that.
Break It Down
Soon after sinking your teeth into a steak or eggs or beans, the protein starts to break into amino acids, which are then distributed throughout your body, reassembled into new proteins and put to work on…
Amino acids build and repair muscle. The more lean muscle you have, the higher your metabolic rate—and the more calories you burn.
Hemoglobin, a protein in red blood cells, carries fueling oxygen throughout your body.
Nearly 30 percent of bone weight is collagen, another protein.
Hair and nails:
Both are made of keratin, a protein that’s constantly replenished (aka growing) as new amino acids arrive. Salon addiction: justified.
Amino acids help form illness-fighting antibodies.
Dietary protein is harder to process than fat or carbs, so your body torches double the calories digesting it. And amino acids trigger hormones that signal fullness, says SELF contributing expert Janis Jibrin, R.D.
How much should I eat?
Many nutritionists advise eating 1.1 g to 1.2 g of protein daily for every 2.2 pounds of body weight (68 g to 74 g for a 135-pound woman). Many of us do get about 70 g daily, the USDA reports, “but we tend to eat the majority of it at dinner, and our body can use only 15 g to 30 g at a time to build and repair tissue,” says Roberta Anding, R.D., a spokeswoman for AND. The rest is burned for energy or, too often, stored as fat. Clarke and Jarosh suggest divvying up protein throughout the day and aiming for about 20 g at meals and 6 g to 12 g in two snacks.
This is is a syndicated post. Read the original at www.self.com