What is a Protein?

The term “complete protein” refers to amino acids, which are the building blocks of protein. There are 20 different amino acids that help form a protein. Nine of these the body can’t produce on its own. These are known as essential amino acids. Most dieticians will tell you that plant-based diets can contain all the amino acids that the body needs. So if you are veggie or vegan and need to make sure you’re getting sufficient protein in your diet then here are 6 great sources for you. Please note there are many more.

 

1. Quinoa.

A food so healthy that NASA is planning to grow it in space. Quinoa looks a lot like couscous, but is more nutritious since it is fibre rich and contains.iron, magnesium, and manganese. A substitute for rice and you can use it to make muffins, fritters, cookies, and breakfast casseroles

2. Hempseed

First of all do not worry about getting stoned. This is not something you will get arrested for eating. This food source contains all nine essential amino acids, as well as plenty of magnesium, zinc, iron, and calcium. They’re also a rare vegan source of omega-3’s which can help fight depression.

3. Chia

Chia seeds are the highest source of omega-3 fatty acids, and they contain more fiber than flax seeds or nuts. Full of iron, calcium, zinc, and antioxidants. The best thing about these little seeds is that they form a goopy gel when combined with milk or water which makes them fantastic for making puddings or for thickening smoothies.

4. Soy

Soy is a complete protein and thoroughly deserves its status as the go-to substitute for the meat-free (but please do go easy on the heavily processed varieties). Tofu is probably the best known soy product. Please note the harder the tofu the higher the protein content.

5. Rice and Beans

One of the simplest and cheapest meals in existence is also a great source of protein. Most beans are low in methionine and high in lysine, while rice is the opposite being low in lysine and high in methionine. So simply put them together and voila!  A great way to load up on protein and carbohydrates after an intense workout.

6. Spirulina with Grains or Nuts

Contrary to popular belief, spirulina is not a complete protein, since it is lacking in methionine and cysteine. To remedy this is to add something with plenty of these amino acids, such as grains, oats, nuts, or seeds.