How do vegans and vegetarians get EAAs?

How do vegans and vegetarians get EAAs?

All animal protein sources are complete proteins, but so are soy, quinoa, buckwheat, hemp seeds, chia seeds, and spirulina. These plant foods on their own contain all 9 EAAs.

However, you do not have to consume all 9 EAAs at the same time for your body to reap the benefits. Just pay attention to “protein paring” – eating foods together, or throughout the day, that in total will provide you with all 9 EAAs. These meals or foods are also known as “complementary proteins.” Some examples of appropriate food pairings, put together by Cathy Wong for VeryWell Fit in 2020, include:

• soups or stews that include legumes and grains
• salads made with beans and nuts or seeds
• a peanut butter sandwich on whole-grain bread
• hummus with whole-wheat pita bread
• tofu or tempeh with brown rice or quinoa
• tofu stir-fry with whole-grain noodles and peanuts
• beans and brown rice
• yogurt with sunflower seeds or almonds (vegetarian)

A Final Thought

In this book, I talk about many things to consider when tracking, such as protein, carbs, fat, fiber, water, micronutrients, alcohol, and supplementation. These are all very important, not only for success during your macro-tracking journey, but also for the larger goal of general health.

However, they are not the ONLY things that matter. Whatever your health goals may be, you also need to consider things like sleep, stress, gut health/bowel movements, hormone changes, cardiovascular activity, resistance training, genetics, mental health and consistency in working towards your goals to be successful.

Lastly, although I am a registered dietitian, I am not a doctor, and this book cannot replace individualized recommendations that you could get from working with any health professional on a one-on-one basis. If you’ve been considering that, do it! Investing in your health is one of the best investments you can make.

Thanks so much for purchasing

this book. I hope it’s helpful, and

I hope to hear from you!

Page Thorla

Page Thorla, RDN, LD

Page is a Registered Dietitian Nutritionist working primarily in the online space, serving people all over the country.

She has a bachelor of science in Dietetics from the University of Cincinnati and is passionate about using bloodwork to find the root cause of health issues. She specializes in sports nutrition & entrepreneurship, has competed as a bodybuilder and is a nationally qualified NPC bikini competitor, and has 5+ years experience as an NFPT certified personal trainer.

As a dietitian, Page works with people of all ages and health backgrounds, helping them to achieve specific goals, often times with simple changes to diet and lifestyle alone. She gives macronutrient, cardio and supplement recommendations, reviews bloodwork, teaches both basics and advanced concepts in nutrition, and works with other healthcare professionals to address her clients’ medical and nutritional needs.

She lives in Ohio with her husband, Brad, and children.

OTHER CREDENTIALS

• DUTCH provider (advanced hormone testing)
• Trained on the use of low FODMAP diet for IBS from Monash University
• Dietetic intern preceptor for future RDs