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Combining
incomplete protein is useful because it involves eating foods that are
low in fat, and thus contain fewer calories than many common complete
protein sources. When you are trying to build maximum muscle mass with
as little body fat as possible, this proves to be a great advantage.
(You can also get protein without fat by using protein supplements).
Since each of
the sources of incomplete protein lacks certain essential amino acids,
you need to be very specific in your food combinations in order to end
up with complete protein. The following combinations are recommended.
[Source:In Diet for a Small Planet by Frances Moore Lappé (Ballantine
Books, 1974]
Grains plus
Seeds
Breads with added seed meals
Breads with sesame or sunflower seed spread
Rice with sesame seeds
Grains plus
Milk Products
Cereal with milk (now you know why this is an often recommended
breakfast food!)
Pasta with milk or cheese
Bread with milk or cheese
Grains plus
Legumes
Rice and beans
Wheat bread and baked beans
Corn soy or wheat soy bread
Legume soup with bread
Remember the
food groups as listed above, which will helps to prevent incomplete
protein in your diets plan. This will helps to maximize the usable
protein intake for building muscle.
Again, all
the knowledge about the nature of protein and what foods to eat in order
to get protein means little if you don't know how much protein you are
suppose to eat.
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