Complete protein – what does it really mean?

 What makes protein “complete”?

From our biology studies, we may remember that proteins are so-called. are made up of amino acids. A protein is considered complete if it contains all nine essential amino acids, in the ideal ratio for the body. These are the building blocks that our body cannot produce, so they must be taken in through food. In this case, the body can immediately use them for muscle building, regeneration and hormonal balance.

If a protein source contains less of an amino acid, it cannot be considered complete – but with a smart combination they can also complement each other.

Plant proteins – complete with a conscious combination

Despite the fact that animal-based foods, e.g. The protein content of meat, eggs or dairy products is complete, and plant-based ingredients are also valuable from this point of view. The trick lies in the pairing: for example, beans and rice, or lentil cream and wholemeal bread, together provide complete protein. A varied, colorful plant-based diet is therefore not only delicious, but in most cases also provides enough protein for our body.

Not only important for athletes

Protein is not only needed by those whose lives are centered on physical activity. Our muscles, our hormone balance, our immune system and our cells all require it. For most people, a balanced, varied diet is enough to cover the daily requirement – ​​with a combination of meat, fish, dairy products, legumes, grains and oilseeds.

Balance and awareness – the key to healthy protein intake

Whether we prefer plant or animal proteins, the key is variety and proportion. If we consciously put together our diet, the body will get all the necessary amino acids – so protein truly remains one of the most important building blocks of life.

How much protein is in what?

A 70 kg, moderately active adult should consume approximately 85–100 g of protein per day.

Protein content of animal sources: chicken and turkey breast (30 g/100 g), fish (20–25 g/100 g), eggs (6–7 g/pc), low-fat dairy products, cottage cheese and cheese (10–25 g/100 g). These are complete proteins, meaning they contain all nine essential amino acids in the right proportion and quantity.

Protein content of plant sources: lentils (9 g/100 g cooked), chickpeas and beans (8–9 g/100 g cooked), soybeans and tofu (8–12 g/100 g), quinoa (4–5 g cooked), nuts and seeds (20–30 g/100 g).

* 320 dietitians completed the joint online survey of Danone Hungary and the National Association of Hungarian Dietitians.