Thanks for this! I have a question though. You mention combining different plant based foods to create the right amino acid profile, but how much do you need of the amino acids to be sure you aren't deficient?
Great question! The good news is that amino acid deficiency is actually quite rare when you're eating enough calories from a varied plant-based diet.
The recommended daily amounts for essential amino acids are surprisingly modest. For example, an average 70kg (154lb) adult needs only about:
-1,400mg of leucine (found abundantly in lentils, chickpeas, oats)
-1,050mg of lysine (quinoa, legumes, pumpkin seeds)
-700mg of methionine (Brazil nuts, sesame seeds, sunflower seeds)
But here's the practical reality: if you're eating 2,000+ calories daily from whole plant foods, you're almost certainly hitting these targets without tracking. A cup of cooked lentils alone provides over 1,200mg of leucine, for instance.
The "combining" doesn't need to be precise or even in the same meal - your body maintains an amino acid pool throughout the day. As long as you're eating a variety of foods (grains, legumes, nuts, seeds, vegetables), the ratios work themselves out naturally.
The only people who typically need to worry about specific amino acid tracking are those with very restricted diets, certain medical conditions, or extreme athletes with very high protein needs.
For most of us, focusing on eating enough varied whole foods is all the "combining" strategy we need!
Thanks for this! I have a question though. You mention combining different plant based foods to create the right amino acid profile, but how much do you need of the amino acids to be sure you aren't deficient?
Great question! The good news is that amino acid deficiency is actually quite rare when you're eating enough calories from a varied plant-based diet.
The recommended daily amounts for essential amino acids are surprisingly modest. For example, an average 70kg (154lb) adult needs only about:
-1,400mg of leucine (found abundantly in lentils, chickpeas, oats)
-1,050mg of lysine (quinoa, legumes, pumpkin seeds)
-700mg of methionine (Brazil nuts, sesame seeds, sunflower seeds)
But here's the practical reality: if you're eating 2,000+ calories daily from whole plant foods, you're almost certainly hitting these targets without tracking. A cup of cooked lentils alone provides over 1,200mg of leucine, for instance.
The "combining" doesn't need to be precise or even in the same meal - your body maintains an amino acid pool throughout the day. As long as you're eating a variety of foods (grains, legumes, nuts, seeds, vegetables), the ratios work themselves out naturally.
The only people who typically need to worry about specific amino acid tracking are those with very restricted diets, certain medical conditions, or extreme athletes with very high protein needs.
For most of us, focusing on eating enough varied whole foods is all the "combining" strategy we need!
Does that help clarify things?
Yes, very helpful, thank you!