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The importance of combining proteins | Amino acid | mg/kg per day | mg/g proteinb | mg/kg per day | mg/g proteinb | |---------------------------------±--------------±--------------±--------------±--------------| | Histidine | 10 | 15 | 8-12 | 15 | | Isoleucine | 20 | 30 | 10 | 15 | | Leucine | 39 | 59 | 14 | 21 | | Lysine | 30 | 45 | 12 | 18 | | Methionine + cysteine | 15 | 22 | 13 | 20 | | Methionine | 10 | 16 | - | - | | Cysteine | 4 | 6 | - | - | | Phenylalanine + tyrosine | 25 | 38 | 14 | 21 | | Threonine | 15 | 23 | 7 | 11 | | Tryptophan | 4 | 6 | 3.5 | 5 | | Valine | 26 | 39 | 10 | 15 | |---------------------------------±--------------±--------------±--------------±--------------| | Total indispensable amino acids | 184 | 277 | 93.5 | 141 |

| Amino acid | WHO requirement (mg) | 612g of whole rice | 522g of canned chickpeas | |---------------±---------------------±-------------------±-------------------------| | Histidine | 700 | 1236 | 1274 | | Isoleucine | 1400 | 2056 | 1984 | | Leucine | 2800 | 4021 | 3294 | | Lysine | 2100 | 1854 | 3095 | | Methionine | 700 | 1095 | 606 | | Phenylalanine | 1800 | 2509 | 2479 | | Threonine | 1100 | 1781 | 1717 | | Tryptophan | 280 | 618 | 444 | | Valine | 1800 | 2852 | 1942 | The insufficient amino acid is called the “limiting” amino acid: for rice it’s lysine and for chickpeas it’s methionine. Consuming the specific quantity for long periods of time might result in deficiency of the amino acid.

In the above example, the combination of both whole rice and canned chickpeas has no limiting amino acids, that means that only consuming rice and chickpeas, in these specific quantities of 306g/day and 261g/day respectively, for long periods of time, would not result in any of the essential amino acid deficiency, at least to the extent they are metabolized at the time.

Complementary protein combinations make for delicious recipes - they are combinations that formed the basis of the world’s traditional cuisines. We use them naturally in our cooking without even being aware of it. The three most common complementary protein combinations are: Grains (rice, corn, wheat, barley, etc.) + legumes (peas, beans, lentils) Grains and milk products Seeds (Sesame or sunflower) + legumes

There’s nothing really special about being a vegan, other than making sure you’re getting enough of things. Omnivore bodybuilders don’t get enough fibre; vegans have their own challenges.

Soy, beans, lentils, and there are a few options for protein powders. As an omnivore it’s hard to hit macros so most people use protein powders; it would be the same for a vegan. There’s only so much protein rich food you want to eat whether it’s soy or chicken breast. Be wary of protein claims when looking at products or recipes; check the macros yourself. It could have 20g of protein but it comes with 50g carbs and 20g fat - that might not gel with the macronutrient distribution you’re targeting. For an example, almonds are primarily a source of fat, even though they contain protein.

If you’re new to this, I suggest at least looking at MacroFactor. I’m just a customer, not sponsored, but it’s quite good.

If you’re eating a healthy diet, meaning it includes daily fruits, vegetables, leafy greens, and a full serving of legumes 2x/day, with sufficient calories, you don’t need to worry about protein. That shit is for competitive athletes who are making their body unhealthy for the purpose of being sculpted for competition. If your goal is just “look good, feel good” then eat healthy.