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Re: challenge
4.5.20 15:04
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"Plant-based proteins are very low in essential amino acids, and without animal or dairy-based protein, it's harder for vegetarians and vegans to get a quality supply of nutrients," says Jacob Wilson, Ph.D.,
Incomplete proteins, though, are a bit more complicated: "Most plant-based proteins are not void of all essential amino acids, just certain ones, and which ones vary from food to food," says Brad Schoenfeld, Ph.D., director of the Human Performance Lab at the City University of New York. "You have to combine plant proteins strategically throughout the day to provide a complete fill of all essential amino acids."

Plant-based protein sources do offer amino acids, but they aren’t complete protein foods (meaning they don’t contain all of the amino-acids). This means a good mixture and amount of grains, seeds, nuts and legumes need to be eaten daily to get all 21 amino-acids.

Foods rich in BCAAs

Beef
Chicken
Tuna
Turkey
Salmon
Eggs
1% milk
Greek yogurt
Parmesan cheese

https://www.shape.com/healthy-eating/diet-tips/surprising-way-vegetarians-may-be-ruining-their-workouts
https://www.theproteinworks.com/thelockerroom/bcaas-and-veganism-everything-you-need-to-know/

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