Complete Plant-Based Protein: What You Need to Know?

Protein is an essential macronutrient required for the structure, function, and regulation of the body’s tissues and organs. While traditionally sourced from animal products like meat, dairy, and eggs, protein can also be obtained from plant-based sources. Complete Plant-Based Protein refers to plant-derived foods that contain all nine essential amino acids in sufficient quantities to support human health and well-being. This guide delves into the benefits, sources, nutritional content, and considerations related to incorporating Complete Plant-Based Protein into your diet.

Difference Between Protein and Complete Protein

1. Amino Acid Composition: Proteins, in general, contain varying amounts of amino acids and may lack one or more essential amino acids. Complete proteins, on the other hand, contain all nine essential amino acids in sufficient quantities.
2. Source: Complete proteins are often derived from animal sources, although some plant-based sources are also complete proteins. Proteins, in contrast, encompass a broader range of foods that may or may not provide all essential amino acids.
3. Nutritional Value: Complete proteins are considered more nutritionally balanced because they provide all essential amino acids needed for bodily functions. Proteins, while essential, may require a combination of different food sources to ensure a complete range of amino acids.
4. Digestibility: Complete proteins from animal sources are generally more easily digestible and absorbable by the body compared to some plant-based proteins, which may contain lower concentrations of one or more essential amino acids or be less digestible due to fiber content or anti-nutritional factors.

What is Complete Plant-Based Protein?

Complete proteins are those that provide all nine essential amino acids that the body cannot produce on its own. While animal products are typically complete proteins, several plant-based foods also meet these criteria. Examples of Complete Plant-Based Protein sources include:

• Quinoa: A pseudo-grain rich in protein, fiber, and essential nutrients.
• Soy: Found in forms like tofu, tempeh, and edamame, soy is a versatile source of complete protein.
• Buckwheat: Despite its name, buckwheat is gluten-free and provides a complete amino acid profile.
• Chia seeds: These tiny seeds are packed with protein, fiber, omega-3 fatty acids, and antioxidants.

These foods not only supply essential amino acids but also offer additional nutritional benefits such as fiber, vitamins (like B vitamins), minerals (such as iron and magnesium), and phytonutrients (plant compounds with antioxidant properties).

Benefits of Complete Plant-Based Protein

Choosing Complete Plant-Based Protein over animal-based protein sources offers several advantages:

1. Heart Health: Plant-based proteins are generally lower in saturated fats and cholesterol compared to animal proteins, which can help reduce the risk of heart disease and improve cholesterol levels.
2. Digestive Health: The fiber content in plant-based proteins supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria.
3. Weight Management: Plant-based diets, including those rich in Complete Plant-Based Protein, have been associated with lower body weight and reduced risk of obesity due to their high fiber content and lower calorie density.
4. Environmental Sustainability: Producing plant-based proteins typically requires fewer resources like water and land compared to raising livestock, making them a more sustainable choice for feeding a growing global population.
5. Reduced Inflammation: Many plant-based proteins contain phytonutrients and antioxidants that can help reduce inflammation in the body, potentially lowering the risk of chronic diseases such as arthritis and diabetes.

Best Sources of Complete Plant-Based Proteins

Incorporating a variety of plant-based foods into your diet ensures a diverse intake of Complete Plant-Based Protein:

• Legumes: Beans (black beans, chickpeas), lentils, and peas are rich in protein, fiber, and essential nutrients.
• Nuts and Seeds: Almonds, peanuts, chia seeds, hemp seeds, and flaxseeds are protein-packed additions to meals, snacks, and smoothies.
• Whole Grains: Quinoa, buckwheat, amaranth, and oats provide not only protein but also fiber and essential vitamins and minerals.
• Soy Products: Tofu, tempeh, edamame, and soy milk offer versatile options for incorporating complete protein into various dishes.

Nutritional Content of Complete Plant-Based Proteins

Complete Plant-Based Protein sources vary in their nutritional profiles but are generally rich in protein and essential nutrients:

• Protein Content: Plants like legumes (beans and lentils), nuts, seeds, and whole grains provide varying amounts of protein per serving. For instance, a cup of cooked lentils contains about 18 grams of protein, similar to a comparable serving of meat.
• Amino Acid Profile: Combining different plant-based protein sources ensures a complete array of essential amino acids. For example, pairing beans with rice creates a complementary protein profile that rivals that of animal-based proteins.
• Vitamins and Minerals: Many plant-based proteins are excellent sources of vitamins such as folate, vitamin E, and minerals like iron, magnesium, and zinc, essential for overall health and vitality.

How Much Protein Do You Need in A Day?

Determining how much protein you need in a day depends on various factors such as age, sex, activity level, and overall health goals. Protein is essential for building and repairing tissues, supporting immune function, producing enzymes and hormones, and maintaining muscle mass, making it a crucial component of a healthy diet.

Recommended Dietary Allowance (RDA): The Recommended Dietary Allowance (RDA) for protein is set by various health authorities and is the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals. The RDA varies based on age and sex:

• Adults: For most adults, the RDA for protein is approximately 0.8 grams per kilogram of body weight per day. For example, a person weighing 70 kilograms (about 154 pounds) would require about 56 grams of protein per day.
• Athletes and Active Individuals: Those who are physically active or engage in regular exercise may require higher protein intake to support muscle repair and growth. Recommendations often range from 1.2 to 2.2 grams of protein per kilogram of body weight per day, depending on the intensity and frequency of exercise.
• Pregnant and Breastfeeding Women: Protein needs are higher during pregnancy and lactation to support fetal development and milk production. The RDA increases to approximately 1.1 grams per kilogram of body weight during pregnancy and 1.3 grams per kilogram during breastfeeding.

Factors Influencing Protein Requirements

Several factors can influence individual protein requirements, including:

• Age: Older adults may require slightly more protein to support muscle maintenance and immune function.
• Health Status: People recovering from illness or surgery may have increased protein needs to aid in healing and recovery.
• Goals: Individuals aiming to build muscle mass or lose weight may benefit from higher protein intake to support these goals.

Potential Side Effect of Complete Plant Based Protein

Complete plant-based proteins are excellent sources of essential amino acids necessary for various bodily functions, and they offer numerous health benefits. However, like any food, there can be potential side effects associated with their consumption, especially if not consumed in moderation or for individuals with specific dietary sensitivities.

One potential side effect of consuming complete plant-based proteins, especially in concentrated forms like protein powders or supplements, is gastrointestinal discomfort. This may include symptoms such as bloating, gas, or digestive upset. This can occur due to factors such as:

1. Fiber Content: Many plant-based protein sources, such as beans, lentils, and whole grains, are high in fiber. While fiber is beneficial for digestive health, consuming large amounts quickly can lead to discomfort in some individuals, especially those not accustomed to high-fiber diets.
2. Antinutrients: Some plant-based proteins contain compounds known as antinutrients, such as phytates and lectins, which can interfere with nutrient absorption and digestion in sensitive individuals.
3. Allergies or Sensitivities: Individuals with allergies or sensitivities to specific plant proteins, such as soy or certain nuts, may experience allergic reactions or digestive issues when consuming these proteins.

To minimize potential side effects, it’s essential to introduce plant-based proteins gradually into your diet, drink plenty of water, and choose a variety of protein sources to ensure a balanced amino acid profile. If you experience persistent discomfort or have known allergies or sensitivities, consult with a healthcare professional or registered dietitian for personalized advice and guidance.

Why Choose Live Good Plant Based Protein

LiveGood’s Complete Plant-Based Protein is designed to be the ULTIMATE Protein Supplement on the market, giving your body the MAXIMUM amount of nutrition with the best ingredients on the PLANET!

Pea Protein: One of the most complete sources of plant protein on the planet, pea protein contains ALL NINE of the essential amino acids the body needs and also has branched-chain amino acids (BCAA’s), including arginine which is good for the heart and promotes the flow of blood throughout the body. To add to its benefits, pea protein is also high in iron and low in fat!

Organic Hemp Protein: Packed with antioxidants, minerals, fiber, and heart-healthy unsaturated fats, hemp protein helps protect the heart, maintain lean body mass, rebuild and restore muscles and joints, and even helps to maintain brain function! In fact, hemp protein promotes energy, may help boost the immune system, and is becoming a go-to protein for weight management, even helping with inflammation!

Fermented Protein: Protein, like all nutrients, is only as valuable as your body can digest it. Unfortunately, many proteins on the market are not readily digestible, meaning that you are not getting the full benefit of the protein in the product. Not only does our carefully selected Fermented Pea Protein help the body maintain healthy digestion, but all the harmful bacteria and anti-nutrients often found in other products on the market have been removed to give you the cleanest, most healthy protein available anywhere!

Amino Acids: Amino Acids play a role in almost every system throughout your body. They assist in the creation and growth of muscles, connective tissues, and skin. They help to maintain muscle tone and tissue strength. They help with muscle healing and repair. They help to provide energy to your body. And they even help to promote healthy digestion. Without amino acids, your entire body’s health could be at risk and no product has higher quality amino acids than this!

Much more than just Protein!

On top of the highest quality, best-performing proteins on the planet, our benefits don’t end there! We’ve packed this product with 26 Vitamins and Minerals essential to your body’s health. With everything from Vitamin B for energy production, Iron for building muscle, and even Iodine for metabolism, our Complete Plant-Based Protein POWERS your body in more ways than any other protein on the planet!

As if the benefits weren’t exciting enough, our delicious vanilla-flavored powder can be mixed with water or blended with your favorite smoothie, for a healthy supplement to your diet any time of day!

Times to Take Protein: Pre or Post-Workout?

Most studies support consuming protein within 30 minutes of exercise, however, some literature supports taking protein before a workout. My recommendation is to do what makes you and your body feel the best. I love mixing the protein into a delicious smoothie with the LiveGood Super Greens right after a workout or just as an afternoon snack.

Common Myths and Misconceptions about Plant-Based Protein

Dispelling misconceptions surrounding plant-based protein is essential for understanding its nutritional value and benefits:

• Protein Quality: Plant-based proteins can provide all essential amino acids necessary for human health when consumed in varied and balanced quantities. Combining different plant-based protein sources ensures a complete amino acid profile.
• Digestibility: Plant-based proteins are generally well-tolerated and easily digestible, making them suitable for individuals with digestive sensitivities or dietary restrictions.

Complete Plant-Based Protein offers a nutritious, sustainable, and versatile option for meeting protein needs while supporting overall health and well-being. By incorporating a variety of plant-based protein sources into meals and snacks, individuals can enjoy diverse flavors and nutritional benefits while contributing to environmental sustainability. Whether for ethical, health, or environmental reasons, embracing Complete Plant-Based Protein can enhance your diet and promote a balanced lifestyle.