Rethinking Protein Requirements

I subscribe to a few science magazines including Science News and Science Focus. For some reason I can’t get enough.

I just read that article that I am referencing below about protein and more importantly, amino acids. The article correctly states that we don’t have a protein requirement for health but an amino acid requirement.

We routinely need 20 amino acids to build our own proteins. 11 of these we can make from other amino acids and 9 of them, need to come from diet. It is a bit more complicated than that but this is most basic explanation.

When you read or hear about protein requirements, you will still be in the dark as the amino acid complement of different proteins is vastly different.

If you just go by the protein content, of an egg, let’s say, you might be getting 20% or so of your protein requirements, but only 25% of recommended amino acids. But it is still a bit more complex because you will only get 16% of the essential amino acid histidine that you need.

If you have a tablespoon of peanut butter, you get a pretty decent amount of protein but only 4% of the lysine that you need.

The index recommended is referred to as EAA-9 or the 9 Essential Amino Acids index.

Back to the egg and peanut better example, You will need four times the peanut butter to get the same amino acid benefit of one egg. It would also take ½ cup of legumes to match the egg’s amino acid benefit.

Many people are trying hard to reduce their carbon footprint by eating more plants and fewer animals. That becomes quite a challenge. If you count the calories, 370 calories of peanut butter equals about 120 calories of kidney beans to get the same amino acid benefit of a 70 calorie egg.

Rather than make a complex list of foods, it is way easier and more calorie friendly to use a daily protein supplement.  A vegan can do quite nicely with one of the high quality protein powders that include the EAA-9 index amino acids. 

Thorne Whey Protein Isolate Chocolate is a good place to start. Whey protein is usually popular for its texture and taste. Of course Thorne has paid close attention to the need for essential amino acids.  

NuMedica Total Vegan has an excellent complement of essential and non essential amino acids. Of course it is vegan friendly as noted in the name.

Premier Research Labs Whey Protein is another option for those who prefer the highly useable whey formula.

Reference Science News Article

DS 2025