All cyclists need protein in their diet. After all, this key macronutrients Responsible for helping your body build and repair muscle, increase strength, and improve performance. But for cyclists after a vegetarian or vegetarian dietIt can get more complicated to meet protein needs.
This is especially true if you’re aiming to get more complete proteins in your meals, which means all the essential amino acids are on one plate. So, to make this task a little easier – and help you understand the difference between incomplete and completed ProteinsImportance Amino acids In general, and some complete protein examples – we spoke with a couple of registered dietitians. Let their advice help you perform and Recovery like a champion.
What is the difference between incomplete proteins vs complete proteins?
It all comes down to amino acids – the building blocks of protein. Your body can make [non-essential amino acids]. But the essential amino acids we have to get from food — there’s no way our bodies can make them,” said Su-Nui Escobar, RDN, a clinical dietitian and professor of nutrition at Nova Southeastern University in Fort Lauderdale, Florida. hostility 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, lysine, and lysine – you need to acquire them through your diet. Animal foods such as poultry, beef, and dairy products are usually tagged as complete proteins. But there are some vegetarian foods on that list as well. This includes quinoaBuckwheat and soybeans.
On the other hand, only incomplete proteins contain some essential amino acids. But you can combine some of them vegetarian Foods that contain different amino acids to make complete proteins. Here’s why that’s important.
What are the benefits of essential amino acids and complete proteins?
Chances are, whether you all the 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 proteins throughout the day every 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 (instead of one meal), says Kayla Slater, RDN, certified personal trainer and running coach in Ithaca, New York. Focusing on a daily diet, and getting complete protein combos throughout the day, better prepares your body Recovery after exercise.
Every time you go for a run, you’re smashing muscle. Therefore, it’s especially important for vegetarians and vegans to replenish and repair those damaged muscles with complete proteins, says Escobar.
Complete Protein Examples
To help you not only get all the essential amino acids, but also the combination of foods in your diet, Escobar and Slaters suggest these whole protein foods, made with a blend of amino acids from other incomplete proteins, for all athletes who follow vegan diet. Enjoy this any time of the day.
1. Lentil soup with rice
If you are going to eat lentil soup for lunch, consider eating a side of it rice For a complete meal full of the essential amino acids — lysine, lysine, threonine, and phenylalanine come from lentils, while all the rice packets except for lysine — your body needs, says Escobar.
2. Bean taco with corn tortilla
Escobar says Bean It is a great source of amino acids which makes this meal ideal for vegetarians or vegans. To add more nutrition, add tomato sauce for a source Vitamin Cwhich helps your body absorb iron She says: Shape the grains.
3. Quinoa salad
quinoa It is a complete protein on its own, but you can increase your protein intake and make a meal more comprehensive by adding almonds to it and covering them with cranberries or other dried or fresh foods. fruit. This makes a salad full of all the macronutrients, including carbohydratesand protein and FatEscobar says.
4. Pasta and peas
This combination of pulses and wheat Perfect for runners because it contains a lot of carbohydrates (In addition to this complete protein), which cyclists also need to help restore and replace glycogen stores after a ride, Slater says.
5. Hummus with pita bread
This combination is not only good for you because it is full of protein from chickpeas chickpeasbut also contains files healthy fatsThanks to the tahini found in chickpeas, Slater says. that’s easy Snack For a post-serve meal, offer this complete protein food.
Summary in Complete Protein Examples
A good rule of thumb when it comes to eating whole protein foods is to eat both legumes and grains, such as beans and grains, Escobar says. rice. But don’t forget to mix things up by choosing different types of legumes and different types of them legumes.
Also, keep in mind that you don’t have to eat these combinations in the same session if you don’t want to, says Slater. if you eat foods On this list sometime throughout the day, your body takes care of the rest.
Last piece of advice on getting whole protein foods: Find out the best way to ensure you’re eating healthy diet For all your nutritional needs, says Slater, planning your meals. Although you don’t have to be more specific with recipes or portion sizes, it’s a good idea to have a general idea of the foods you’ll be eating for the day to help you meet your needs. protein needs ahead of its time You can then fill in the gaps where you see them.
You could also consider working 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 him enjoy it.
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