Ok so we all know that certain foods, such as meat, dairy products and eggs, contain complete protein. Other foods, such as legumes and grains, contain incomplete protein.

What exactly is the relevance of this to body composition and fitness? How does amino acid content in food affect body composition and muscle growth? Should an incomplete protein be counted toward your macronutrient goals? Also, what is the best way to combine incomplete proteins?

First, the definition of "complete protein" is really more subjective than you would think. Many foods labeled "incomplete" actually have all of the amino acids that "complete" proteins do, they just have lower levels of certain proteins.

The relevance is debatable.

For overall health, the composition of a given meal just doesn't matter. There's an old myth that you need a complete protein at every meal, but this simply isn't true. Even if you are low in certain amino acids, as long as you receive them elsewhere in your diet (i.e. beans for breakfast, rice for dinner) the body can manage. The World Health Organization has been studying this for decades to determine the most efficient way to provide the right proteins to famished third world countries. Your body has an amino acid pool that literally works like a bank with circulating amino acids and can draw and deposit as needed.

For building muscle, it depends on your goals.

You can build a very impressive physique and never have a complete protein at any meal ... again, provided you consume variety and get the full amino acid spectrum over time.

It does appear important, however, if your goal is maximum mass, to have complete proteins at every meal. There is no health need for this, and it certainly isn't required to gain or maintain muscle (I coach vegetarians all the time, and while I do eat meal, I have plenty of meals throughout the day that aren't "complete" proteins) ... but in my experience, the most impressive bodybuilding physiques are all people who focus on complete proteins at every meal. No, it's not scientific, but that is what I've observed and personally, I gained the most mass when I was consuming full proteins at every meal.

So, I say for those who are not looking to compete at an elite bodybuilding level not to worry so much. If you tolerate the proteins, great, then go for it, but for those who want a more vegan or vegetarian-style nutrition program, it's not the end of the world.

You'll definitely not want to place much weight on the so-called superiority of ceratin proteins over others because those only make sense if that's the only protein you're taking in. It's more of an advertising gimmick than anything else. Just because eggs are x percent and beef is y percent and a shake is z percent really doesn't mean much if you are eating all three thorughout the day.

Here are two great articles about protein, one that tackles it from an "exposing the myths" perspective, the other that actually deals with the science behind protein and not the hype and smoke and mirrors most people fall for because of the supplement industry's heavy advertising.

Exposing Myths about Protein by Bryan Haycock (http://www.naturalphysiques.com/news/VIi006vfsf.html#six)

Protein: Definitions, Technical Background, Metabolism and Requirements, Adaptation and Models of Amino Acid Metabolism by Lyle McDonald (http://www.mesomorphosis.com/articles/mcdonald/protein-01.htm)

Jeremy

Ok so we all know that certain foods, such as meat, dairy products and eggs, contain complete protein. Other foods, such as legumes and grains, contain incomplete protein.

What exactly is the relevance of this to body composition and fitness? How does amino acid content in food affect body composition and muscle growth? Should an incomplete protein be counted toward your macronutrient goals? Also, what is the best way to combine incomplete proteins?

Ok, so what are all of the complete proteins? Such as...eggs, meat (all kind?), cheese?

Yes. Meats, eggs, and dairy.

Jeremy

Ok, so what are all of the complete proteins? Such as...eggs, meat (all kind?), cheese?