Complete protein is a combination of amino acids
There are in total 20 different amino acids 8 of which cannot be manufactured in the body and must be obtained through diet.
In order to make a complete protein you need to combined a mixture of amino acids which are know as the essential amino acids.
The 8 essential Amino acids are;
For children we need an extra amino acid, this acid is know as ; Histidine – essential for growth and development.
Complete protein food sources are :
- Dairy (milks & cheese)
- Soy beans
Incomplete proteins known as this because these have missing amino acids, these are foods like;
- Whole grains
The incomplete proteins can be mixed together to form a complete ;
Combining two incomplete proteins together compensate each other and can therefor make a complete protein.
The human body can only absorb a maximum of 30g of protein one intake, excessive protein consumption will not lead to muscular growth, it can damage kidney’s and lead to dangerous toxic ammonia levels in blood.
Also any excess protein will be stored as fat, so its important to get the protein levels correct.
The best way to figure out your personal daily protein intake is simple. I weight 82kg all I have to do is divide by 10 to get the correct daily protein requirement. meaning that I should consume on average 8.2 grams of protein per day.
Depending on your training the levels change slightly. Increase your protein for bodybuilding and decrease for weightloss.