What to eat with pea protein to make it complete: A simple guide for plant-based nutrition

While often marketed as a complete protein source, pea protein is naturally low in the essential amino acid methionine. Learning what to eat with pea protein to make it complete is key for vegans and vegetarians looking to maximize the nutritional value of their meals and support muscle growth and repair.

Quick Summary

Pea protein is a high-quality, plant-based protein source that is low in methionine. Combining it with grains, nuts, or seeds, like brown rice or hemp seeds, provides a balanced amino acid profile. This practice, known as protein complementation, is crucial for those relying on plant-based foods for their protein needs.

Key Points

• Low Methionine: While containing all nine essential amino acids, pea protein is relatively low in methionine and cysteine, which is crucial for optimal protein synthesis.

• Combine with Grains: Pairing pea protein with grains like rice, oats, or quinoa is the most common and effective way to achieve a complete amino acid profile.

• Complementary Protein Sources: Excellent food pairings include pea protein with nuts, seeds (hemp, chia, pumpkin), or soy products like tofu and tempeh.

• Daily Intake Matters: For most people, consuming different protein sources throughout the day is sufficient, as the body maintains a pool of amino acids.

• Optimize for Athletes: Individuals with high protein demands, like athletes, should focus on combining complementary proteins within a single meal to maximize results.

• Boost Iron Absorption: To enhance the absorption of iron from pea protein, consume it with a source of Vitamin C, such as berries or citrus fruit.

Understanding Complete vs. Incomplete Proteins

Protein is made up of amino acids, which are the building blocks for muscles, organs, and other tissues in the body. Of the 20 amino acids, nine are considered "essential" because the human body cannot produce them and must get them from food. A "complete protein" contains all nine essential amino acids in sufficient amounts.

While most animal proteins are naturally complete, many plant-based proteins are considered "incomplete" because they are low or lacking in one or more essential amino acids. Pea protein, for instance, contains all nine essential amino acids, but its levels of the sulfur-containing amino acid methionine are relatively low. For most people on a varied diet, this isn't a problem, as amino acids consumed throughout the day are pooled by the body. However, for those with high protein needs, such as athletes, or those on restrictive diets, combining complementary proteins is a good strategy to ensure optimal intake in a single meal.

The Ideal Partner: Brown Rice Protein

The most popular and effective method for creating a complete protein with pea protein is to combine it with brown rice protein. This pairing is so effective that many commercial plant-based protein blends already utilize it. The science behind this pairing is simple yet brilliant:

• Pea protein is rich in lysine but low in methionine.
• Brown rice protein is low in lysine but high in methionine.

When combined, these two sources fill in each other's amino acid gaps perfectly, creating a profile comparable to high-quality animal proteins. A typical 50/50 ratio of pea and rice protein powder is often recommended.

Other Excellent Complementary Food Pairings

Fortunately, you don't need a pre-made protein blend to balance your pea protein. You can achieve the same results by simply combining whole-food sources. Think of combining legumes (like peas) with grains, nuts, or seeds to get a full spectrum of amino acids. The old wisdom about combining proteins in the same meal has evolved, but it remains a great way to ensure nutritional completeness.

Here are some simple and delicious pairings to try:

• Pea Protein Powder + Oatmeal or Brown Rice: Add a scoop of pea protein powder to your morning oatmeal, or mix it into a bowl of cooked brown rice or quinoa. Top with some seeds for extra nutrients.
• Pea Protein + Nuts and Seeds: Blend pea protein powder into a smoothie with a handful of hemp, chia, or pumpkin seeds. This not only adds methionine but also provides healthy fats and fiber.
• Pea Protein + Whole Grain Bread: Try a pea protein-fortified soup alongside a slice of whole-grain toast. The grain provides the missing methionine.
• Green Protein Smoothie: A smoothie with pea protein, banana, and a handful of spinach provides a great nutrient profile.
• Pea Protein Fortified Chili: Mix pea protein into a hearty chili with beans and other veggies for a robust and complete meal.
• Baked Goods: Integrate pea protein powder into your baking, such as muffins or pancakes, and enjoy with a side of fruit and seeds.

Comparison: Pea Protein Alone vs. Combined

Feature	Pea Protein Alone	Pea Protein + Complementary Source (e.g., Rice)
Amino Acid Profile	Contains all nine essential amino acids, but lower in methionine.	Contains a more balanced profile of all nine essential amino acids.
Protein Quality	Good quality, especially for a plant source, but less ideal for maximum muscle protein synthesis alone.	Excellent, with a profile comparable to animal protein sources like whey.
Benefits	Supports muscle growth and recovery, high in iron, arginine, and BCAAs.	Maximizes muscle growth, improved satiety, and better overall nutritional balance.
Iron Absorption	Iron is less bioavailable than animal sources.	Can be improved by adding Vitamin C-rich foods to the mixture.

Enhancing Iron Absorption

Pea protein is a decent source of iron, but plant-based (non-heme) iron is not as easily absorbed by the body as animal-based (heme) iron. You can significantly boost the absorption of iron from your pea protein by consuming it with a source of vitamin C. This could be as simple as having an orange with your pea protein shake or blending it with berries and spinach.

Conclusion: Making Pea Protein Work for You

Ultimately, whether you need to actively combine pea protein to make it complete depends on your overall diet and specific fitness goals. For those following a varied plant-based diet, getting enough methionine throughout the day from whole foods like grains and nuts is generally sufficient. However, intentionally pairing pea protein with a complementary source, especially for post-workout recovery, is an excellent way to ensure your body has all the tools it needs for optimal performance.

Whether you opt for a convenient pre-blended pea and rice protein powder or create your own combinations with whole foods, incorporating this knowledge into your nutrition plan is a smart move. It allows you to harness the full potential of pea protein as a powerful and versatile plant-based protein source.

References

• 1st Phorm. "Is Pea Protein a Complete Protein?"
• EatProt. "Top 5 Health Benefits of Combining Pea and Rice Protein."
• Go Good. "Is Pea Protein A Complete Protein?"
• Healthline. "Pea Protein Powder: Nutrition, Benefits and Side Effects."
• Naked Nutrition. "Why Combining Pea and Rice Protein Can Build Muscle Mass."
• Growing Naturals. "Do I need to combine plant proteins to make them complete?"

Simple Complete Protein Combinations

• Pea and Rice Protein Blend: Mix equal parts pea and brown rice protein powder in your smoothie or shake.
• Oatmeal Power Bowl: Stir pea protein powder into your morning oatmeal and top with a sprinkle of hemp or pumpkin seeds.
• Peanut Butter Sandwich: Spread peanut butter on whole-grain bread for a simple and effective protein complement.
• Protein-Enhanced Soup: Add pea protein powder to a lentil or bean soup to enhance the amino acid profile.
• Rice and Beans: A classic combination of rice and beans, with peas, is a naturally complete protein meal.
• Hummus and Pita: Pair pita bread with hummus, made from chickpeas and tahini (sesame seeds), for a complete snack.
• Green Smoothie Booster: Blend pea protein powder into a smoothie with spinach and citrus fruit to boost protein and aid iron absorption.

Frequently Asked Questions

Is pea protein a complete protein on its own?

Technically, yes, because it contains all nine essential amino acids. However, it is low in methionine, so it is often considered incomplete for those with high protein needs unless combined with other sources.

What is the best food to combine with pea protein?

The most effective and common pairing is brown rice protein, which has a complementary amino acid profile that balances out the lower methionine levels in pea protein.

Do I need to combine complementary proteins in the same meal?

Not necessarily for the average person. The body stores amino acids in a metabolic pool, so getting a variety of protein sources throughout the day is often enough. However, athletes or those with specific goals may benefit from combining them in a single meal.

What happens if I don't combine pea protein with other foods?

If you don't combine it, your body may not have the optimal levels of all essential amino acids at once, which could slightly impact muscle protein synthesis, especially after a workout. For general health, a varied diet is usually sufficient.

Can I mix pea protein with nuts and seeds?

Yes, blending pea protein with nuts and seeds like hemp, chia, or pumpkin seeds is an excellent way to get a broader and more balanced amino acid profile, along with healthy fats and fiber.

What's an easy way to combine pea protein into my diet?

Adding a scoop of pea protein powder to your morning oatmeal, smoothie, or soup is an easy method. Pairing it with grains like rice or quinoa in savory dishes also works well.

Does pea protein help with iron absorption?

Pea protein is a good source of iron, but its absorption is less efficient than iron from animal sources. To improve absorption, pair it with a source of vitamin C, such as fruit or vegetables.