Complete vs. Incomplete Proteins

At Unjury®, we know how vital protein is for your recovery and overall health, especially if you're on the journey of pre- or post-bariatric surgery.

You've probably heard terms like amino acids or complete vs. incomplete proteins, and it can feel overwhelming if you're exploring the world of protein supplements for the first time. So, let's break it down to help you make the best choice.

Simply put, complete proteins contain all nine essential amino acids, while incomplete proteins don't.

For those focused on recovery, especially after surgery, the right protein powder can make a big difference. Let's dive into what this means for you.

• What Are Complete Proteins and Incomplete Proteins?
• Amino Acids and Their Role
• Sources of Complete Proteins
• Sources of Incomplete Proteins
• Combining Incomplete Proteins for a Complete Amino Acid Profile
• Health Benefits of Complete Proteins
• Complete vs. Incomplete Proteins: Does It Matter for Your Diet?
• Practical Tips for Incorporating Complete Proteins into Your Diet
• References

What Are Complete Proteins and Incomplete Proteins?

Complete proteins have all nine essential amino acids that we need to get from food.Your body can't produce them on its own.

Think of amino acids as your body's building blocks, like Legos®, for everything from muscle tissue to immune system support.

When a protein is complete, it has all the building blocks needed to build and repair tissue effectively.

When it's incomplete, it's missing something important for building. Imagine trying to build a Lego structure without enough of one important block shape or color or trying to bake a cake without a few important ingredients.*

Incomplete proteins lack one or more essential amino acids, so they're not fully equipped to support all of your body's needs on their own. You need all of the amino acids in the right amounts for your body to function optimally.

This distinction is essential when choosing the right type for your health goals and surgery recovery.

Amino Acids and Their Role

Amino acids are the tiny heroes behind proteins. These essential nutrients are required for muscle repair, immune function, and general health.¹,²*

When recovering from surgery, amino acids are particularly crucial, as your body needs more to repair tissue and maintain muscle.¹*

A balanced intake of amino acids helps with faster healing. Since complete proteins provide all essential amino acids, they're a great fit for those looking to optimize their recovery.¹*

Sources of Complete Proteins

Some sources of complete proteins include:

• Whey protein isolate vs. whey protein concentrate: Both forms come from milk, but whey isolate has higher protein content, fewer carbohydrates, and little to no lactose.
• Animal protein sources: Meat, poultry, fish, eggs, and dairy all qualify as complete proteins.
• Plant protein: A few plant sources like quinoa and soy are also complete, but most plants are incomplete on their own.

Sources of Incomplete Proteins

For plant protein enthusiasts, most plant-based sources lack one or more essential amino acids. These include:

• Beans and legumes
• Nuts and seeds
• Grains, like rice and wheat
• Vegetables, such as spinach and broccoli

These are still excellent for overall health, but they may require pairing with other foods to make them complete.

Combining Incomplete Proteins for a Complete Amino Acid Profile

One way to get all nine essential amino acids without relying on animal products is by combining incomplete proteins.

This is called protein complementation. For instance, pairing rice with beans forms a complete protein, as does peanut butter with whole wheat bread. Just keep in mind that combining plant-based proteins to meet daily protein goals will also come with more fat and carbs than animal protein.

This approach is often recommended by dietitians to help those on plant-based diets who want to incorporate a variety of proteins into their meals.

Health Benefits of Complete Proteins

Complete proteins offer several health benefits, including:

1. Support for muscle health: Complete proteins are essential for muscle repair, which is especially important after surgery.¹*
2. Tissue recovery: Because complete proteins contain all essential amino acids, they provide better support for tissue recovery.³*
3. Overall wellness: These proteins contribute to various body functions, from enzyme production to hormone regulation.⁴*

Including complete proteins in your diet can enhance recovery, which is especially beneficial after surgery.¹*

Complete vs. Incomplete Proteins: Does It Matter for Your Diet?

Yes, it does! Looking at whey protein vs. pea protein, for example, whey offers a complete amino acid profile, making it ideal for those needing a recovery boost.*

However, plant-based options can be just as effective when paired with complementary proteins. As trusted experts, we recommend choosing the right protein source for your needs based on your dietary preferences and health goals.

Practical Tips for Incorporating Complete Proteins into Your Diet

Here are some practical ways to make sure you're getting enough complete proteins:

1. Incorporate whey isolate in smoothies or shakes, especially post-surgery, for a quick, complete protein boost.
2. Mix and match incomplete proteins if you're plant-based. Try lentils with rice or hummus with pita.
3. Consider collagen vs. whey protein. While collagen is excellent for joint and skin health, whey protein is more suitable for muscle repair, especially after surgery.*

Conclusion

In short, understanding complete vs. incomplete proteins can make a world of difference in recovery and overall health.

Here at Unjury, we're committed to helping you meet your health goals. Whether you prefer whey protein vs. pea protein or want a mix of plant and animal proteins, we have options to suit your needs.

Choosing the right protein is essential, especially when you're on a recovery journey. Ready to boost your health? Check out our range of protein products to support your journey.

If you want to learn more, why not check out these articles below:

• Plant Protein vs. Whey
• Plant Protein vs. Animal Protein
• Casein vs. Whey Protein
• List of High Protein Foods
• How to Add More Protein to Diet
• Does Protein Make You Feel Full?
• When to Eat Protein Bars
• How Much Protein Should an Athlete Eat?
• What Is the Best Protein Powder for Weight Loss?*
• Best Protein Powder for Women’s Weight Loss*
• Best Protein Powder for Menopause Weight Loss*
• Best Chocolate Protein Powder for Weight Loss
• Best Protein Powder for Weight Watchers®
• How to Add Protein to Salad
• Why Am I Craving Protein?

References

1. Church DD et al. Nutrients. 2020;12(12):3717.
2. Cruzat VF et al. J Int Soc Sports Nutr. 2014;11(1):61.
3. Wang X et al. Evid Based Complement Alternat Med. 2022;2022:4231516.
4. LaPelusa A et al. StatPearls Publishing. 2024. Accessed from https://www.ncbi.nlm.nih.gov/books/NBK555990/.

*These statements have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure, or prevent any disease.