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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 06-10-2014, 09:02 AM   #1
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Default Are "complete" proteins important?

Complete proteins contain all the amino acid profiles, but are incomplete proteins a lesser protein when it comes to building strength and muscle?

Thanks


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Old 06-10-2014, 09:18 AM   #2
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Quote:
Originally Posted by LindenGarcia18 View Post
Complete proteins contain all the amino acid profiles, but are incomplete proteins a lesser protein when it comes to building strength and muscle?

Thanks


- Linden
Linden,
I think your question answers itself. Is an unfinished house lesser than a completed house? Is 10k gold less valuable than Pure gold?

That is not to say that you can't build muscle on incomplete proteins, let's take most plant based proteins for example. There are vegetarian BB who have done so, it is just far more difficult to do.
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Old 06-10-2014, 09:40 AM   #3
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like bam said

of course its important but do you NEED them to grow...no

i would say to try and just be more open to adding them into your diet here and there.
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Old 06-10-2014, 11:11 AM   #4
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Thanks for the replies.

When I structured my diet I made sure all my proteins were complete, so it looks like I'm good on that front.

However, I've been on this diet ages, and I was looking to possibly switch it up a little.


There are a allot of foods that contain protein as you'll know, but obviously only a few, mainly animal sources, are complete proteins.

However, I've read that you can combine different incomplete proteins, to make a complete one.


This would open up some different possibilities like beans, grains, etc; to add to my diet for some variation.


If I combined them like this, would a combination like that be as good as a food that was already a complete protein?
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Old 06-10-2014, 11:33 AM   #5
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Linden you might be interested in this, you may have already seen it, but check it out if you havent

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Old 06-10-2014, 11:56 AM   #6
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Quote:
Originally Posted by LindenGarcia18 View Post
Thanks for the replies.

When I structured my diet I made sure all my proteins were complete, so it looks like I'm good on that front.

However, I've been on this diet ages, and I was looking to possibly switch it up a little.


There are a allot of foods that contain protein as you'll know, but obviously only a few, mainly animal sources, are complete proteins.

However, I've read that you can combine different incomplete proteins, to make a complete one.


This would open up some different possibilities like beans, grains, etc; to add to my diet for some variation.


If I combined them like this, would a combination like that be as good as a food that was already a complete protein?
If you are talking about just substituting beans and grains for a meal, I wouldn't concern myself with "are they complete or not." If you are trying to find a substitute combination to say the protein in 4-6 eggs on a daily basis, then you might find things more difficult. For instance, to get the same protein in 4 eggs, about 24 grams, you would have to eat almost 2 cups of cooked beans. If you can do it, warn me cause I don't want to be in the same room or down wind of you a little later in the day. However, just eating them to get an equal serving of protein doesn't mean that your body will process them the same, that is where the bio-availability issue strikes.

Here are a couple of resources for your perusal:






http://www.jssm.org/vol3/n3/2/v3n3-2pdf.pdf ( I have not read this in full, so do not take my posting a link as an endorsement, only providing you some research material.)

Personally, I don't consider whether my protein is complete or incomplete. I just eat it. I would have less hair than I currently have if I worried about that. Just eat your proteins and move on.
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Shooting for a 900+ total for next meet. (see quote below)

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1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

Last edited by bamazav; 06-10-2014 at 12:04 PM.
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Old 06-10-2014, 05:28 PM   #7
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Bear in mind that bio-availability is not tied to the amino acid composition of proteins. Several complete proteins actually have somewhat low BV scores.

The main thing to consider is this; complete proteins DO MATTER, but if you're taking in all 9 essential amino acids from your foods, then it doesn't make much difference where those amino acids come from.

This is to say that you could theoretically combine multiple incomplete proteins and still obtain all 9 EAAs (assuming the incomplete sources compliment one another with each other's "missing EAA(s)")
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Old 06-11-2014, 10:19 AM   #8
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Thanks for the comments and video guys. Appriciate it.

So the general concensous, comments and video taken into acount:

While not essential, they're important, But aren't really worth worrying about too much.
Also, incomplete proteins, aren't really incomplete as such, just not 100% BV score.
Meaning eating a combination of incomplete proteins to provide us with all 9 essential amino acids, is good enough, but more difficult.
Aiming for higher quality protein with a higher score is better, but not essential.

Don't really understand what bio availability is, Going to read the research you linked now bama.


Thanks for the information everyone.


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Old 06-11-2014, 12:30 PM   #9
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Quote:
Originally Posted by LindenGarcia18 View Post

Don't really understand what bio availability is, Going to read the research you linked now bama.


Thanks for the information everyone.


- Linden
From Merriam-Webster "The degree and rate at which a substance (as a drug) is absorbed into a living system or is made available at the site of physiological activity "

In other words, related to protein - the ease of which your body is able to process and use the protein within your body.
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1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 06-11-2014, 01:12 PM   #10
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Default Protein Digestibility Corrected Amino Acid Score (PDCAAS)

Linden,

I feel the most practical chart to look at is the PDCAAS of proteins. THis measurement takes into consideration the amino acid profile of protein sources and how it relates to the specific needs/digestion of humans:

A PDCAAS value of 1 is the highest, and 0 the lowest. The table shows the ratings of selected foods:

1.00 casein (milk protein)
1.00 egg white
1.00 soy protein
1.00 whey (milk protein)
0.99 mycoprotein
0.92 beef
0.91 soybeans
0.78 chickpeas
0.76 fruits
0.75 black beans
0.70 Other legumes
0.59 cereals and derivatives
0.52 peanuts
0.42 whole wheat
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