Protein is an important macro-nutrient that plays a critical role in muscle growth and repair, as well as hormone and enzyme production. Protein is typically found in animal sources, but it can also be derived from plant sources. While plant protein can be a good source of nutrition for those following vegetarian and vegan diets, it is important to be aware of the limitations of plant proteins. In this article, we’ll discuss why you may not be able to get enough protein from just relying on plant sources.
What Is Protein?
Protein is a macronutrient that consists of chains of amino acids known as peptides. Amino acids are considered the building blocks for proteins because they form the structure of all proteins. There are 20 different types of amino acids that are essential for building tissue, hormones and enzymes in the body.
Why Is Protein Important?
Protein is essential for growth, energy production and tissue repair. It also helps build muscles and bones, aids in digestion and enhances immunity. Protein also helps regulate hormones such as insulin and neurotransmitters responsible for mood regulation. Adequate protein intake can help reduce the risk of chronic diseases by providing necessary nutrients to the body such as antioxidants, omega-3 fatty acids, fiber and vitamins A & C.
Limitations Of Plant Proteins
Plant proteins provide many benefits including vitamins, minerals, fiber and antioxidants but they do have some limitations compared to animal sources when it comes to providing complete proteins with sufficient amounts of all essential amino acids. Generally speaking, animal sources such as meat, eggs, and dairy products offer higher quality complete proteins than plant sources like grains, beans, or nuts which have lower levels of certain essential amino acids such as lysine or methionine. This means that if you rely solely on plant-based proteins then you may not be getting enough essential amino acids to meet your daily needs which could lead to deficiencies over time. Additionally, some studies suggest consuming adequate complete proteins from animal sources may help increase lean muscle mass more effectively than consuming incomplete proteins from plants alone due to their high biological value (BV).
Meeting Your Daily Protein Needs When Relying On Plant Sources
Even though there are some drawbacks to relying solely on plant-based proteins it’s still possible to meet your daily protein requirements when following a vegetarian or vegan diet through dietary diversity and supplementation if needed. Eating a variety of foods throughout the day is important regardless of dietary preferences so focus on including whole grains like oats & quinoa; legumes & lentils; nuts & seeds; leafy greens; dairy & eggs (for non-vegans); root vegetables; fruits; mushrooms; sprouts etc.. All these foods provide excellent nutrition but eating them together allows your body to capture all 9 essential amino acids making them more bioavailable for use by your cells [1]. Additionally supplementing with pea or hemp protein powders may also be beneficial if needed depending on your specific lifestyle needs or goals (i.e., athletes looking for increased muscle mass).
Summary
Even though there are clear benefits associated with consuming more plant-based proteins it’s important to remember that these sources may not always provide enough essential amino acids make sure you’re meeting your daily requirements [2][4]. Eating a variety throughout the day combined with occasional supplementation when needed will ensure you get all 9 essential amino acids necessary for optimal health whether you follow a vegan/vegetarian diet or not.
Sources:
[1] https://www.healthline.com/nutrition/complete-proteins#section2
[2] https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/.
