I think it’s worth noting that many of the “incomplete” proteins actually have all the amino acids, just one of them is relatively low. If you are varying your protein sources at all and eating more than the recommended quantity of protein from WHO studies, it would actually be hard to be protein deficient. Take pea protein for example. It’s slightly short on methionine/cysteine, but not by much. If you just get some extra pea protein, you’re good. You wouldn’t need any other protein sources, but you’ll pick those up with other foods incidentally anyway.
In the medical sense, the only time people are diagnosed with protein calorie deficiency is in the setting of starvation or chronic disease. If you are eating enough, you exercise, and you are under 60 years old, completeness of proteins isn’t important in my opinion.
Does more protein help exercise recovery? Yeah maybe, but you won’t be sick or feel bad without it.
I think it’s worth noting that many of the “incomplete” proteins actually have all the amino acids, just one of them is relatively low. If you are varying your protein sources at all and eating more than the recommended quantity of protein from WHO studies, it would actually be hard to be protein deficient. Take pea protein for example. It’s slightly short on methionine/cysteine, but not by much. If you just get some extra pea protein, you’re good. You wouldn’t need any other protein sources, but you’ll pick those up with other foods incidentally anyway.
In the medical sense, the only time people are diagnosed with protein calorie deficiency is in the setting of starvation or chronic disease. If you are eating enough, you exercise, and you are under 60 years old, completeness of proteins isn’t important in my opinion.
Does more protein help exercise recovery? Yeah maybe, but you won’t be sick or feel bad without it.