Protein is composed of a variety of amino acids. Our bodies can produce some amino acids, but others, called essential amino acids, must be ingested. When a food contains all nine essential amino acids it's called a complete protein.

Knowing how to mix and match protein sources to ensure you are getting all the essential amino acids you need is important for your health. Without them you will first notice muscle wasting that can be followed by decreased immunity, digestive problems, depression, fertility issues, lower mental alertness, and slowed growth in children. 

There is a myth that a plant-based diet inherently lacks protein. It's simply not true. It is quite simple to source all your essential amino acids and exceed all your protein needs through a plant-based diet. As a bonus, when you choose plant-sourced proteins you are also get heaps of fiber, vitamins, and minerals that boost your health and help prevent the most common modern diseases of heart attack, stroke, and cancer. 

Besides the preventative benefits, plant-based proteins help you achieve high-performance health. When you have high-performance health you are a laser-focused energy generator. You know that you can show up at work, with your family, and for yourself with your A-game every day. The bonus fiber, vitamins, and minerals found in a variety of plant-based protein sources promote robust digestive health which is the cornerstone to mental, emotional, and physical well-being. 

So, next time someone tell you that you or your children must eat meat or drink milk to get your protein needs met, you can tell them that science shows otherwise. 

• Beans and rice or bread is one combination that creates a complete protein. Beans lack the amino acid, methionine, that is found in rice.
• Oatmeal with nuts or nutty granola, create a complete protein suite. The nuts contain the amino acid lysine that is missing from the oats.
• Nuts and grains like a peanut butter or almond butter sandwich.
• Seeds and grains such as tahini dressing over grains and vegetables, aka a Buddha Bowl!

Bean chili with bread contains all nine essential amino acids.

Complete plant-based proteins: 

• Soy is a complete protein. You can use it as soy protein powder, soy milk, tofu, or tempeh
• Pea protein powder
• Quinoa

• Buckwheat

• Hempseed

• Blue-green algae

• Pumpkin seeds

You may also be interested in this article about plant-based sources of iron. A vegan diet can easily be a rich source of iron! World-wide up to 80% of people are iron-deficient, no matter if they eat meat or not. Learn how to boost your iron (and energy levels!) naturally.

Written by Stacy and Markus Naugle 

Stacy and Markus Naugle are High-Performance Health Coaches who use food to help you THRIVE, not merely survive.They work with excellence-driven people and families to help them realize their full potential and achieve greater success in business, school, and personal endeavors.  When you work with them you will leverage the health habits and strategies of the world's most successful people through their Seven Pillars of Health framework, of which the main pillar is diet. They guide their students and clients to develop the skills to become laser-focused energy generators who consistently up-level their successes in work, school, and their personal lives.

Diet is at the center of one's health and the center of their focus. You'll learn how to save time and money preparing delicious meals that provide excellent nutrition for superior results. Explore old favorites with superfood upgrades to new plant-focused recipes and world cuisines. As parents, they also specialize in helping picky eaters enjoy more vegetable and whole foods. 

They are different from other coaches:

• Thirty years of experience
• Molecular Biology degree from MIT
• Emergency Medicine Technician
• Masters degree in Acupuncture
• Licensed East Asian Medicine Provider
• Yoga teachers
• Scientists who delve into the latest medical studies and extract the information that can benefit you and your family

They travel the world researching diet and lifestyle secrets of cultures from the Inuit of northern Alaska to Indonesian healers, Chinese longevity masters, and the Maori of New Zealand. They are currently in Ecuador studying the health and longevity secrets of the Inca with their two adventurous sons, Nikko (12 yrs) and Orion (8 yrs). 

Imagine what you can achieve by working with them!