Complete vs. incomplete proteins: What's the difference?

Have you ever heard someone say that a food is "not a complete protein" and wondered what that means? Me too, and I'm here to help clear it up.

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I always LOVE a good supplement and I was wanting to add collagen into my routine. I saw an ad for a really good, grass fed collagen powder so I was discussing it with my husband (who also really loves a really good supplement).

I said, "I like this grass fed collagen powder, but I don't love that it has 70 calories per serving." (I was in a fat loss phase at the time.)

He replied, "Collagen has protein in it!"

I was sold! I am always looking for easy ways to up my protein intake and meet my macro goals so I ordered it. A few months later, I was listening to a podcast and the Dr. said that Collagen is not a complete source of dietary protein and my inner nerd had to research immediately! This is what I discovered and I hope it helps you, too.

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Our bodies need 20 amino acids to function properly and we're pretty good at making 11 of those on our own, which is why it is important to get the remaining nine from complete proteins.

Not all proteins are created equal!

A food is considered a complete protein when it contains all nine essential amino acids that our bodies cannot produce on their own. They are more bioavailable and therefore easily absorbable.

A food is considered an incomplete protein when it does not contain these essential amino acids.

Grass fed bone broth and beef stick

Animal sources of complete proteins include: chicken, dairy, meat, fish, turkey and eggs.

Plant sources of complete proteins include: quinoa, tofu or tempeh, edamame, soy and buckwheat (keep in mind if you're tracking macros these won't get you the most bang for your buck.)

Incomplete sources of proteins are: collagen (so sad), legumes (peanut butter!), nuts, and beans.

And good news for plant based eaters - you can combine incomplete proteins throughout your week to sufficiently meet your complete protein needs.

Each persons protein needs are different so I encourage you to take a look at your individual needs to determine how much you need. I aim for 150g of protein per day as an active adult woman.

I find many people are conscious of watching their carb or sugar intake but it is equally important to be mindful of adequate protein consumption.

It is vital for repair of tissues and is a building block of our skin and nails. Protein also plays an important role in hormone regulation and is beneficial for fat loss as it is the most satiating macronutrient.

Let me know in the comments if you found this helpful!

With gratitude, Andrea