Understanding Essential Amino Acids

There are 20 different amino acids in the foods we eat, but our body can make only 11 of them. The nine essential amino acids that cannot be produced by the body must be obtained from the diet. A healthy diet based on a variety of grains, legumes, and vegetables easily provides all of the essential amino acids.

It was once thought that various plant foods had to be eaten together to get their full protein value. This method was known as “protein combining” or “complementing.” We now know that intentional combining is not necessary to obtain all of the essential amino acids. Instead, simply consume a variety of nutrient–dense plant foods to meet your energy requirements and you'll also meet your protein needs.

Some protein will be broken down into amino acids for fuel during exercise, but the primary role of protein is for structure and support. While athletes need more protein, they should not consume excessive levels. Adequate intake is about 10 to 15 percent of calories, or enough to meet your calculated requirements.