Beans and Rice for Protein

[Martinez Outdoors]

So, beans do not constitute a complete protein, and neither does rice. But together, they contain all essential amino acids necessary for supporting anabolic processes. If one were to count a beans and rice snack towards their daily protein count, how would you calculate amounts of each food? For example, let's say I want to get 25 grams of COMPLETE protein in a sitting. Menu items are white rice and pinto beans. Started nutritional values are unreliable since the protein count is stating incomplete proteins. How much of each should I eat? I haven't been able to find this type of calculation online yet.

[Robert Santana]

I wouldn't overthink this. Count the total grams of both and call it a day. If you are eating animal products with it and eating over bodyweight in protein total, unlikely you are going to fall short in any one amino acid. There is no way to know exact grams of complete and incomplete protein because there are not established "cut points." What we know is that some protein sources have higher amounts of certain amino acids that are lower in other foods. What we don't know is exactly where to draw the line.

[8odin8]

Robert, as you might know all protein powders shot up in price these past couple of years. I've managed to find 5kg of pea protein powder on discount for 3x less than normal whey and 2x less than casein protein. I eat my meat and get over 1 gram of protein per lb of bodyweight regularly. In this case would you go the cheaper route and supplement with pea protein or dish out 2x or 3x the money for dairy-derived protein powder? I don't care about taste or texture. Just in getting all the essential nutrients and if the pea protein powder will somehow hinder or be sub-optimal to protein synthesis to any measurable degree.

[Robert Santana]

If cost is the issue then you have to make the tradoeffs. Or alternate between the two. I don't take any protein powders so they aren't exactly something you need.

[8odin8]

Thanks Robert. I use the powder to get approximately 30-50gr of protein out of the total 230-250g I get daily, from some animal based source. So I'm guessing that I get enough EAA from these other sources to not have to worry about the ineffectiveness of pea protein in regard to it's EAA profile. Body weight is 225lb.

[Robert Santana]

You are welcome. That is a reasonable assumption. If you are eating that much protein from various sources there is a good chance you aren't falling short on EAA.