All cyclists need protein in your diet. After all, this key macronutrient is responsible for helping your body build and repair muscle, increase strengthand improve performance. But for cyclists following a vegan either vegetarian dietit can be a bit tricky to meet protein needs.
That’s particularly true if your goal is to get more complete protein in your meals—that is, all the essential amino acids in one dish. So to make that task a bit easier and help you understand the difference between incomplete and complete proteinsthe importance of amino acids in general, and some examples of complete proteins: we spoke with two registered dieticians. Let their tips help you perform and retrieve like a champion.
What is the difference between incomplete and complete proteins?
It all comes down to amino acids, the building blocks of protein. “Your body can do [non-essential amino acids]. But the essential amino acids that we have to get from food, there’s no way our body can make them,” says Su-Nui Escobar, RDN, doctor of clinical nutrition and professor of nutrition at Nova Southeastern University in Fort Lauderdale, Florida. Runner world.
there are 20 amino acids11 of which your body can produce naturally, while the other nine—including phenylalanine, valine, tryptophan, threonine, isoleucine, methionine, histidine, leucine, and lysine—that you need to get through your diet. Animal foods such as poultry, beef, and dairy are typically highlighted as complete proteins. but there are some vegetarian food on that list too. This includes quinoabuckwheat and soy.
On the other hand, incomplete proteins contain only some essential amino acids. But you can combine some plant-based Foods with various amino acids to make complete proteins. Here’s why that’s important.
What are the benefits of essential amino acids and complete proteins?
Most likely, either you Eat meat or not, you will have complete and incomplete proteins in your diet. And that’s a good thing, because you don’t necessarily need complete protein all day, or even at every meal.
The main goal is to focus on eating a combination of foods they contain all the amino acids your body needs throughout the day (rather than in one meal), says Kayla Slater, RDN, a certified personal trainer and running coach based in Ithaca, New York. Focusing on a daily diet and getting those complete protein combinations throughout the day better prepares your body for recover after exercise.
Every time you go for a walk, you break muscle. So it’s especially important for vegans and vegetarians to replenish and repair that damaged muscle with complete protein, says Escobar.
examples of complete proteins
To help you get not only all of the essential amino acids but also a combination of foods in your diet, Escobar and Slaters suggest these complete protein foods, made from a combination of amino acids from other incomplete proteins, for all athletes following a plant based diet. Enjoy them at any time of the day.
1. Lentil soup with rice
If you’re going to have lentil soup for lunch, then consider having a side of rice for a complete meal packed with the essential amino acids (leucine, lysine, threonine, and phenylalanine come from lentils, while rice contains all of them except lysine), your body needs, Escobar says.
2. Bean Taco With Corn Tortilla
escobar says Beans they are a great source of amino acids, which makes this meal ideal for vegans or vegetarians. To add more nutrition, add a tomato-based sauce as a source of vitamin Cthat helps your body absorb iron form the beans, she says.
3. Quinoa Salad
quinoa it’s a complete protein on its own, but you can increase your protein intake and make a more complete meal by adding almonds and topping with blueberries or another dry or fresh food. Fruit. This makes a salad packed with all the macronutrients, including carbohydratesprotein and fatEscobar says.
4. Pasta and Peas
This combination of a legume and grain is perfect for runners because it contains many carbohydrates (in addition to that complete protein), which cyclists also need to help recover and replenish glycogen stores after a ride, says Slater.
5. Hummus with pita bread
This combination is not only good because it is full of protein from the chickpeas in hummusbut also contains healthy fats, thanks to the Tahini included in the hummus, says Slater. this is easy snack to chew in dessert, offering that complete protein food.
The end result of complete protein examples
A good rule of thumb when it comes to eating complete protein foods is to have a legume and a grain, Escobar says, like beans and rice. But don’t forget to mix things up by choosing different types of legumes and different varieties of grain.
Also, keep in mind that you don’t have to eat these combinations in the same sitting if you don’t want to, says Slater. If you’re eating the foods on this list at some point during the day, your body will take care of the rest.
The ultimate tip on how to eat high-protein foods: Learn the best way to make sure you eat a healthy diet meeting all your nutritional needs is planning your meals, Slater says. While you don’t need to be very specific with recipes or serving sizes, it’s good to have a general idea of what foods you’ll eat in a day to help you stick to your protein needs ahead of time. You can then fill in the gaps where you see them.
You may also consider partnering with a registered dietitian to double-check your nutrition plan or use a nutrition tracker to see the big picture of your diet—just make eating enjoyable.
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