Plant Proteins: Complete Combinations

Contrary to popular belief, it's entirely possible to get enough quality protein from a plant-based diet. The key? Knowing the right combinations.

Complete proteins contain all 9 essential amino acids. Most plant sources are 'incomplete': they're missing one or two amino acids. But by combining intelligently, you get a complete profile.

The classic combination: grains + legumes. Rice and beans, couscous and chickpeas, bread and hummus. Each compensates for the other's amino acid gaps.

Tofu and tempeh are exceptions: they're complete proteins on their own. Tempeh also provides probiotics through fermentation. 100g of tempeh = about 20g of protein.

Quinoa is another complete source. Technically a pseudo-cereal, it contains all 9 essential amino acids. Perfect in a post-workout bowl with roasted vegetables.

Hemp seeds and buckwheat complete the list of complete plant sources. Hemp seeds are excellent sprinkled on porridge or in a smoothie.

Complete plant protein meal ideas: quinoa-lentil-avocado bowl, chickpea curry with basmati rice, marinated tofu wrap with vegetables, buckwheat and edamame salad.

Protein needs for plant-based athletes are slightly higher: aim for 1.8 to 2.2g per kilo of body weight (vs 1.6 to 2g for omnivores), as plant digestibility is slightly lower.

In practice, you don't need to combine in the same meal. As long as you vary your sources throughout the day, your body does the assembly work. Variety is the key.