Amino acids are the building blocks of protein and perform a variety of tasks including storage, energy use and antibody production. According to the American College of Sports Medicine, the body needs 22 amino acids for proper health and function. It's possible to eat a low-protein diet and get each of these amino acids. Choose foods that include the nine essential amino acids your body cannot produce, and keep your total protein intake on the low end of your daily recommended range.
Amino Acids
Your body uses two types of amino acids -- essential and nonessential. Essential amino acids -- such as leucine, lysine and methionine -- cannot be produced by your body and must be consumed through external sources. Nonessential amino acids -- such as tryptophan and glutamate -- can be synthesized by your body from other enzymes and amino acids.
Amounts
According to the National Strength and Conditioning Association, you should aim to get roughly 10 to 35 percent of your daily calories from protein-rich sources; this recommendation encompasses daily amino acid requirements. With a low-protein diet, you would stay closer to the low end of this range -- roughly 10 percent. Since the term "low protein" is relative to your dietary needs, your actual amount will depend on other factors such as age, activity level and metabolism. For an 1,800 calorie diet, a 2 to 3 oz. piece of chicken can provide your daily requirement for amino acids and around 20 to 30 g of protein.
Protein Sources
According to MedlinePlus, a complete protein is one that contains sufficient proportions of all nine essential amino acids. Sources of complete proteins include meat, chicken, eggs, fish, milk and yogurt. Other sources of protein such as legumes, vegetables and grains all contain amino acids but not in adequate amounts -- these proteins are considered incomplete. Protein shakes can be a good alternative to animal and plant sources of protein if you are watching your carbohydrate and fat intake. Always read the label to ensure the ingredients are appropriate for your dietary needs.
Carbohydrates and Healthy Fats
Your carbohydrate intake should be roughly 40 to 60 percent of your total daily calories. A healthy fat intake is around 20 percent. Good sources of complex carbohydrates to eat with your low-protein diet include oatmeal, vegetables and whole grains. Healthy fats include avocados, nuts, olive oil and oils from fish.
Sample Diet Plan
A low-protein meal plan for a 2,000-calorie diet would require you to get roughly 200 calories from protein -- around 50 g of protein. For breakfast, you could have two or three eggs with some fruit and a small bowl of oatmeal. For snacks, you can have yogurt, cottage cheese or a piece of fruit. For lunch, have a 2 oz. piece of chicken with some vegetables. Dinner could include a 3 oz. piece of fish, broccoli and brown rice. This is a good example of a low-protein daily plan with all essential amino acids. Adjust or add calories from complex carbohydrates and healthy fats to meet your caloric requirements.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
- MedlinePlus: Protein In Diet
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