Examples of Complete Combinations of Incomplete ProteinsGrains & Legumes
Grains & Nuts/Seeds
Legumes & Nuts/Seeds
Grains & Dairypeanut butter sandwich rice cakes/peanut butter chickpea humus cereal with milk
rice and beans roll with sesame seeds trail mix macaroni & cheese
vegetable stir-fry & rice banana-nut bread bean soup & sesame seeds yogurt with granola
chili & wheat bread oat-nut bread cheese sandwiches
tortillas & beans rice pudding
pea soup & rollExamples of Protein rich foods:
- High Fat - Meat, salmon, eggs, peanut butter, milk, cheese
- Low Fat - Tuna, egg whites, red beans, skim milk, non-fat cheese
Proteins begin digestion in the stomach but are primarily digested in the small intestine and metabolized
by the liver for the building of tissue. Proteins not required for building can be utilized as an energy source
and can provide 4 calories per gram. About 98% of the protein from animal sources and about 80% of the
protein from vegetable sources is absorbed by the body.
Fasting causes the body to use protein as an energy source even to the point of breaking down vital
tissues such as organs and muscles to use as an energy source. Excess protein, not utilized for tissue
repair or growth or as an energy source is converted by the body to fat and stored.
Protein requirements depend on the individual and daily activity. Tissue growth, whether due to growth,
injury, weight training, or pregnancy, can effect protein requirements. During illness, protein is not only
required for repair but is generally used as an energy source. According to RDA requirements, an adult
should consume approximately 0.36 grams of protein per pound of body weight on a daily basis (0.
grams of protein per kg of body weight) as a minimum requirement. As an example, a 150-pound person
should consume approximately 50 grams of protein daily. This translates to 200 calories of protein daily.
As a general rule, for intense weight training, up to 1 gram per pound of body weight may be consumed.
Since protein metabolism produces nitrogen in the body this creates an extra workload for the kidneys and
liver to eliminate the excess. Dehydration can occur because the kidneys require increased amounts of
water to dilute the nitrogen. Dehydration can impede workout performance. It's therefore important to
adequately hydrate when consuming increased levels of protein.
Hair-loss and thinning, as well as, brittle and discolored fingernails can be external manifestations of
protein deficiencies. Internal ramifications can be muscle wasting, weak ligaments and cellular dysfunction
since amino acids will be in short supply. Muscle growth will also be limited or unavailable due to an
insufficient amount of protein.