The 9 essential amino acids which cannot be produced by the body must be obtained from the diet. A diet based on a variety of grains, legumes, and vegetables easily provides all of the essential amino acids the body requires. It was once thought that various plant foods had to be eaten together to get their full protein value, otherwise known as protein combining or complementing. We now know that intentional combining is not necessary to obtain all of the essential amino acids. 9 Other high-protein sources include tofu, soymilk, tempeh, seitan, and various meat analogues which can be purchased in any health food store or the vegetarian section of your grocery store.
Protein requirements are very individualized and are primarily dependent upon level of activity.
5,11 Tips for meeting your protein needs are included below. It is important to keep in mind that while some protein will be broken down into amino acids for fuel during exercise, the primary role of protein is for structure and support. While protein needs are increased in the diet of athletes, adequate, but not excess, protein should be consumed, and protein should come from plant sources, rather than meat, dairy products, and eggs, which are devoid of fiber and complex carbohydrates. Top salads with a variety of beans including chick peas, kidney beans, great northern beans, and black beans. These legumes have as much as 7-10 g of protein per serving.