Amino Acids and Protein Quality

Taurine is used to produce energy rather than to make protein. It occurs naturally in animal foods and is often an ingredient in energy drinks.

Hydroxyproline is made from proline and is needed for collagen production, but it is not one of the main 20 amino acids used to build proteins. Rich sources for this amino acid include eggs, bone broth, and gelatin.

Protein Completeness and Quality

Foods considered “complete proteins” contain all nine essential amino acids in sufficient quantities. All animal and some plant proteins, such as soy and quinoa, are considered complete. However, our body can store and use amino acids throughout the day, so you don't need to get all the amino acids in one meal.

“Protein quality” refers to the quantity of amino acids and how well the proteins are digested and absorbed. For example, eggs and tofu are considered high-quality protein sources.

Here's the good news: you don't need to get all your amino acids from one food or meal. Different foods have different amino acid strengths, so incorporating a wide range of protein sources will cover your needs.

Vegetarian or Vegan Diets

Plant-based proteins have all the essential amino acids our bodies need. However, they're often not as easy to digest and may be lower in specific amino acids. According to the Academy of Nutrition and Dietetics, this is not of concern to most people who eat a variety of plant proteins throughout the day. Their diet provides enough protein and calories. Vegetarians or vegans don't need to worry about selecting “complementary” plant protein (such as beans + rice) at each meal.

Athletes

Athletes might benefit from essential amino acid supplements to support muscle gain or prevent muscle breakdown if their dietary intake is insufficient or they engage in intense training that increases their protein needs.

Branched-chain amino acids may support muscle recovery, and arginine may enhance athletic performance by increasing blood flow. However, there is limited evidence to support using these supplements, and most athletes who consume an adequate diet do not need them.

Should I Take Amino Acid Supplements?

Amino acid supplements may be helpful in specific situations, such as intense training, muscle recovery, or insufficient dietary protein. Before starting supplements, check with your healthcare provider to ensure they're necessary and safe for your health goals.

Track Your Amino Acid Intake with MyNetDiary

You can track your amino acid intake from foods and supplements with MyNetDiary Premium. Learn more about customizing your nutrient tracking by watching this video.

Note: You will notice some foods lacking this information since manufacturers do not have to provide amino acid values. You can minimize missing data by logging generic versions of foods whenever possible.