Protein Type Used in Diet - should I revise?

kapoorpk

Focused on recoup right now....

Question...being a vegetarian, roughly a third each of my daily protein comes from dairy products & eggs, plant protein, e.g. whole grains, lentils, nuts and lastly protein shake/bars. Knowing that all animal and supplement protein is complete where as the plant protein is not, should I consume a little more of the complete protein in my total protein count to make up for the incomplete sources of protein.

Eg. if I am consuming 190 grams of protein a day and 50 of that is incomplete protein, should I increase the 190 to something higher to make up for the incomplete proteins?

Your thoughts?

kapoorpk

Recomposition, not recoup...typo

steve_mfp

I used to be a vegetarian, now a pescetarian.

When it comes to complete protein, unless it's changed in recent studies, but your protein synthesis will be limited by the lowest essential amino acid. Any grain plus legume will give you your complete proteins, however you would need to check against a database on how much of what amino acid is in your combinations. There is a reason rice and beans are a staple food. Anytime I made pasta i put cannelloni beans in with the sauce.

Even as a pescetarian my fish intake is limited due to mercury and other heavy metal content, even with farm raised fish (note, be wary of fish from china...it's a gamble). So a huge percentage of my protein is Greek yogurt and egg whites. I also drink soy milk, eat tofu and still do the rice and beans.

kapoorpk

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Sarauk2sf

Hi

Sorry for missing this one.

As Steve mentions, for non-complete protein sources get your protein from a variety of sources in the day, and they will effectively balance each other out. The main EAA you need for muscle protein synthesis is leucine. Soy has more leucine than even meat and fish. Eggs are very high. Beans are a good source as is cheese. The others are also important, just that leucine is particularly important for MPS.