Improving Protein Requirements the Meatless Way

The Better Life Experts | July 6, 2009


Some people either for cultural, religious or ethical reasons do not include meat in their diet. It is a personal choice that involves some degree of dietary risk because our bodies require amino acids to build and repair cells. Amino acids are often referred to as “the building blocks of protein”. Animal proteins contain all the essential amino acids in the right ratios and are known as suppliers of complete proteins. Most plant based foods lack one or more of the amino acids necessary to classify them as sources of complete proteins. Limiting amino acids in the diet can inhibit protein synthesis and consequently hamper the repair and production of cells and muscle tissue.

But, nature has provided a way out for people who do not consume meat products in their diet. By combining certain carbohydrates, you can create a complete amino acid profile without eating meat. Known as protein complementation, mixing food groups can ensure that you get enough dietary protein daily. As long as you eat a variety of complementary foods within a 24 hour period of time, you should be able to reach the required levels of amino acids necessary for the body to function properly. Complementary proteins have different amino acid profiles, but can function as complete protein sources when combined together.

Some examples of protein complementation include:

Combining beans with a tortilla; lentils with cornbread; rice with beans; corn with peas; peanut butter on whole grain bread; split pea soup with whole grain sesame crackers; and hummus with pita bread. These are just a few good protein complementation ideas you may want to try.

The RDA (recommended daily allowance) of protein is about 47 grams per day for the average sedentary (inactive) adult. This requirement increases with activity, so the average adult who exercises moderately to vigorously should be about 70 grams of protein per day.