There is a reason why I talk about, recommend, force feed and make meat-based clean eating recipes all the time. It’s because your body NEEDS complete proteins.
First of all let’s talk about how awesome protein is. It’s one of the essential three macronutrients our bodies need to be healthy (carbohydrates, fat and PROTEIN.) Our body uses protein to build and repair muscle tissue; produces enzymes and hormones our bodies use to function; regulates body functions such as water balance and transportation of nutrients; boosts the immune system; gives you energy; aids in satiety.
However there complete proteins and incomplete proteins. What makes them different you ask? Great question! Well young grasshopper, proteins are molecules consisting of one or more chains of amino acids.
What the heck does that mean? That’s an even better question! Amino acids make a protein. Just like you, your mom, your dad, your brother and your sister make your family. But let’s say your sister was gone on a trip to the Bahamas and left you all at home (that beotch!) to celebrate Christmas on your own. You would feel incomplete wouldn’t you? Well the same thing goes for protein! Basically there are nine essential amino acids that your body needs. They’re ESSENTIAL because your body cannot produce them, so you need to ingest them. If you do not get all nine of those essential amino acids, then the protein isn’t complete.
I’m drooling as I post this…
Most of foods that contain all nine of the essential amino acids thus making them a complete protein are animal based including:
– meat (bison, beef, venison, duck, lamb, etc)
– poultry
– fish (shellfish included)
– eggs (and whites)
– dairy (milk, yogurt, cheese, etc)
– protein powder (whey, casein, egg white only)
And the only non-animal based:
– soy beans (however I never recommend eating soy.. there’s just too much bad stuff associated with soy, which is another topic for another blog)
– quinoa
Now that I just dropped some knowledge on you, let’s put this to work….
Let’s say you are in the market for a new protein powder and you’ve been hearing all this good stuff about this vegan protein powder. My first question to you is, “are you vegan?” No? Okay, get some whey protein and drink that after your workout with some carbs. If you are vegan then stay tuned.. I’m gonna talk about getting complete proteins momentarily. If you just choose not to drink whey, then your next best choice would be to go with egg white protein powder or eat a whole food like some chicken after your workout.
Let’s say you are vegetarian, then it’s going to be really important for you to make sure you are getting all nine essential amino acids in your diet daily. This means lots of eggs, milk, yogurt, protein powders (possibly whey and casein) and quinoa. If you are confused an need help setting up a meal plan to ensure you are getting enough complete proteins, then let me know – I work with vegetarians on a regular basis to set up meal plans that will be based on the BEST way to lose weight, for YOU.
If you are vegan then you need to pay especially close attention to ensure you are going to get all of your essential aminos. No one wants to have a Christmas celebration without the entire family right? You gotta make sure you don’t end up with a deficiency – it won’t be fun!
Legumes like lentils, peas or beans are lacking tryptophan and methionine but grains, nuts and seeds have plenty of that so a good meal may contain black beans and brown rice.
Grains like wheat, corn, rice and oats are lacking lysine, isoleucine and theonine, but legumes have plenty.
And nuts and seeds like sunflowers seeds, almonds and cashews are lacking lysine and isoleucine but once again legumes have plenty so if you are making a salad then make sure you add beans, sunflower seeds, and some brown rice in your clean eating recipes.
If all of this confuses you and you just need someone to write it out for you then HIRE ME!
I’ll write it out, you’ll eat it and we will all be healthy and happy!
Your Coach,
Kyra