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All protein sources are not created equal, there are both complete and incomplete proteins. This means they have all essential amino acids, while incomplete may not have some or enough of them. Proteins also have different digestibility, protein utilization and efficiency ratios. making some better for muscle protein synthesis than others(Hoffman et al 2004).

There are 21 amino acids that are used to make up our protein, out of those 21, 12 nonessential can be made by our body and we do not need to get them from an external source, 9 on the other hand are essential cannot be synthesized and must be taken from an external source.


Some complete proteins are better than others as well because contain a higher concentration of certain amino leucine, isoleucine, and valine. All animal source proteins are complete, while proteins from plant sources may not be for that reason we combine certain foods that fill in the gaps of amino acids of others like rice and beans.

Because not all proteins are equal it is important to pay attention to where we’re getting it from, when you read 9g of protein in some candy bar, that’s not going to give you the same benefit as 9g from chicken or soy. Below is a list of complete proteins, and some combinations.

All meats and dairy products, eggs, soy, whey protein, Quinoa, Buckwheat, Hemp and chia seed, Spirulina. Some combinations are Rice and beans, Spinach and almonds, hummus and pita, peanut butter sandwich, lentils, and almonds. And there are many more, a simple Google search can help you find the right combination.

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