8 essential amino acids daily intake

people always tell me that I need to alot of quality protein, like meat, eggs and cheese. or that I "must" eat the grains with the legumes to get quality protein.

I need a study (from webs like pubmed, ACJN etc) that proves that humans can get enough essential amino acids from eating only potato, white bread.

i found one study that proves that, but I find it hard to read the study.

link to the study: http://jn.nutrition.org/content/127/9/1842.full

can you please help me to read the study and get the essential information or give me other studies that show that people get enough protein even though they eat only white breed, potatos, low protein foods etc...

i need these studies because people always Preach me that i need alot quality protein.

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Permalink Reply by Andy B on June 28, 2012 at 2:36am

http://www.nealhendrickson.com/mcdougall/031200puprotein.htm

The above link gives the history of how the current protein requirements came to be and what we actually need. Plus there are some good references at the bottom.

Once showing them this you can just use cron-o-meter to show that you are hitting the amount of protein you actually need.

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Permalink Reply by IHaveALight - Chris on June 28, 2012 at 3:12am

Didn't notice this before I replied. Good stuff Andy. :)

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Permalink Reply by IHaveALight - Chris on June 28, 2012 at 3:07am

Learn what the recommend intakes of these amino acids are and use cronometer to find out how much you are getting.

When someone questions you on this, ask them how much of these amino acids we need in our diet. Ask them how much they get on a daily basis. They won't know the answer to either. Someone once tried telling me that the problem with a vegan diet is that you don't get enough lysine. So I looked it up.

http://en.wikipedia.org/wiki/Lysine

A 154lb adult only needs .84 grams of lysine in a day.

I average between 2 - 3 grams a day per cronometer. And I suspect that number is lower than my actually intake as not all foods in cronometer actually have the amino acids figured in.

Then ask them what does their body do with all the excess protein they are eating.

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Permalink Reply by Yulia on June 28, 2012 at 6:12am

Just log into Cronometer.com all the fruit and vegs you eat in one day (no less than 2500 calories) and show them how much of each amino acid you get. That might really surprise them)