Is plant protein a complete protein?
A complete protein contains all nine essential amino acids, the ones your body can't make on its own. Some plant proteins are complete on their own; many are blended so that the final powder is.
What 'complete' means
Protein is made of amino acids. Nine of them are called essential because you have to get them from food. A protein that supplies all nine in useful amounts is called complete.
Why plant proteins are often blended
Many single plant sources run lower in one essential amino acid. Pea protein, for example, is relatively low in methionine, while rice protein is relatively low in lysine. Put them together and each fills the other's gap. That's why many plant protein powders combine two or more sources.
Leucine and serving size
Leucine is the essential amino acid most associated with kicking off muscle protein building after a meal or a workout. The International Society of Sports Nutrition's protein position stand suggests a serving of about 20 to 40 grams of high-quality protein, with roughly 700 to 3,000mg of leucine and a balanced mix of essential amino acids, spread every 3 to 4 hours across the day.
How much protein in a day
The same position stand puts the daily intake that's sufficient for most exercising people at about 1.4 to 2.0 grams of protein per kilogram of body weight. Your own needs depend on your size, age, training and health, so treat that as a reference range, and ask your doctor or a registered dietitian if you have kidney issues or another medical condition.
How to check a plant protein label
- Protein per serving. Aim for a scoop in the 20g-plus range if it's meant to cover a meal-sized serving.
- Protein sources. The ingredient list shows whether it's a single source or a blend.
- Amino acid profile. Some brands print the amino acids, including leucine, per serving. If it's listed, use it.
- Testing. Third-party testing checks that the label matches the product. Every product we sell is third-party tested.
What we carry
TRU Protein Complete gives 20g of complete plant protein per serving plus 24 vitamins and minerals. Planta Premium Plant Protein gives 20g of plant protein per serving. Both are dairy-free.
Quick answers
Is plant protein as good as whey?
Both can help you reach a daily protein target. A well-blended plant protein that covers all nine essential amino acids is a solid option, especially if you avoid dairy. See whey vs plant protein.
Which plant proteins are complete on their own?
Soy is generally considered a complete protein. Many other plant sources, such as pea or rice, are usually blended to cover every essential amino acid.
How much protein should be in one scoop?
The ISSN position stand suggests about 20 to 40 grams of high-quality protein per serving. Both plant proteins we carry give 20g per scoop.
Sources
Keep reading
This guide is general information, not medical advice. These statements have not been evaluated by the FDA. Talk to your doctor before starting a supplement, especially if you are pregnant, nursing, take medication or have a medical condition.