“Complete Protein” Nutritionists and Vegan Bodybuilders I need your help.

complete proteins and bodybuildi

I was shocked to find a complete lack of quality information when it comes to getting protein for muscle building from plant sources. I had just assumed it was there but I hadn’t been able to find it but it appears everyone is just parroting the same things. Many trite phrases get repeated over and over without anyone thinking critically about them, not even the vegan bodybuilding websites I have seen – “beans and rice make a complete protein”, etc.

People keep asking me again and again for inexpensive, healthy, high protein meals and inexpensive means no meat. My goal is to come up with specific recipes containing grains, legumes, and nuts that are not only low in cost but optimal for building muscle.

I need help getting the below information:

  1. I am an engineer so I always start by looking at the data, but as astounding as this seems I cant find any = anywhere on the web.  Please give me a URL!  I want to see tables of data on each legume, grain, nut, as well as meats showing how many mg per gram they have of each of the eleven essential amino acids. If this is not available on the web, please tell me what textbook I need to buy.  I know the basics, I know quinoa and soy have all the essentials AAs but not in the right quantities.  I know that grains are often deficient in lysine and tryptophan.   What I want to do is put all this data into a database and then see if I can discover a formulation or plant products that when combined precisely mimics the amino acid profile of eggs, chicken, milk, or fish as closely as possible.  This is definitely the engineering approach to cooking!
  2. “Complete protein”.  I have always heard the complete protein thing brought up like it was written on stone tablets and handed down from the top of a mountain but to me, it seems like a myth.  From an engineering perspective it makes no sense.  I get that there are essential amino acids.  There are lots of things the body needs every day to keep its complex biological machinery operating properly.  The part that makes no sense to me at all is the assertion that a “complete protein”  must contain them in correct proportions.   In my non-medical mind, once the protein source is digested, it is broken down into its component amino acids. That pool of amino acids can then be used for muscle building or whatever as long as their is always their is a sufficient source of all the amino acids present.  Again, to my simple engineering mind, its like a car factory.  Complete, high quality cars pop out of the factory as long as each of the 4856 parts on its partslist was available at the precise instant is was required on the assembly line.  In essence, what the “complete protein” people seem to be saying is that when you have too much of any one essential amino acid, it acts as a poison which inhibits muscle building.  Where is the research which shows this?
Essential Amino Acid mg/g of Protein
Tryptophan 7
Threonine 27
Isoleucine 25
Leucine 55
Lysine 51
Methionine+Cystine 25
Phenylalanine+Tyrosine 47
Valine 32
Histidine 18

Why Are Winners of Vegan Bodybuilding Contests Unimpressive?

By the way, don’t get the wrong idea. I am not saying that vegan bodybuilders are at no disadvantage when it comes to adding muscle because to me, that is crystal clear. All you need to do is look at the winners of vegan bodybuilding contests to see that their physiques are no where near as muscular as those found in natural (but not vegan) contests. I know there is something about the nutrition of vegans that inhibits their ability to add muscle, its just not clear to me what it is. Is it as simple as the fact that they cant consume enough grams protein per pound bodyweight without becoming fat? Is it just the lack of a few essential amino acids that are difficult for plant eaters to get? Or perhaps, there is really something about our bodies that require amino acids in precise ratios. Honestly, 1 and 2 seem more likely to me.

If you are confused about the difference between vegan and vegetarian, please read this.

Edit: 4/8/2013 1:06pm Eastern

Complete Protein Combiner Software

With the help that people here and on Facebook have provided I now have written the spec for my version 1.0 complete protein mixing software!!!

1) Input grams protein desired

2) Choose primary protein source

black beans
pinto beans
garbonzo beans

3) Software finds the proper combination of complimantary foods listed below from the below list to match the “complete protein” profile as closely as possible

brazil nuts
pumkin seed
brown rice
goji berries

4) Sofware calculates optimal ratio of products to maximize protein quality and to resemble the amino acid profile of the complete protein as closely as possible. Gives precise weight (uncooked) of each component to maximize protein quality so you can incorporate it into recipies.

If my complete protein combiner tool is well received, I will add additional foods and expand the functionality. The thing that excites me the most is that this tool will take protein combining out of the dark ages. Everyone has heard that “mixing beans and rice makes a complete protein”, but what ratio of beans to rice? What other combinations work? Once mixed, how does the protein quality compare to that of chicken, fish, eggs, or the ideal complete protein? My new software will answer all these questions!!!!!

98 thoughts on ““Complete Protein” Nutritionists and Vegan Bodybuilders I need your help.”

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  11. Have you checked out a site called vegan body building? Seems like some pretty good information and I am a vegan, so this is exciting to me as well. And to be quite honest, I would personally rather not have as much muscle then to eat animals to get it … but thats me :) and I have a long way to go anyways, just lost fifty pounds of fat over the past year and been working out for six months or so…

  12. Is there a moderator? … I wrote a comment here (problem is even I myself can’t locate it anymore – probably a “feature” by wordpress), but it probably got hidden because of a link? Can somebody check please.

  13. One of my favorites is Mujedra, there are many different kinds, normally I do the red lentils with white rice, and the green/black lentil with brown rice to match cooking time.
    The othentic recipies need a lot of olive oil so you have healthy fats there too.

  14. I’m very excited by this project as a vegetarian.
    Do you think you will open your datas , as i can build a mobile web app ( free one for sure ) using them for exemple ? I’m here to help !

    Good job again !

  15. Scooby, I am studying biochemistry and planning on graduate school, I hope this may be of some assistance:

    Essential amino acids cannot be synthesized (by us humans) and must be obtained from dietary proteins. This being said, there is no real issue with amino acid proportions. If the body has an abundance of one essential amino acid, it will be degraded into its carbon skeleton (which can be used in other metabolic pathways) and the amine function (the nitrogen) will be used in the synthesis of heme, other amino acids, or urea. Vegetarian bodybuilders, assuming they are taking in their essential amino acids, should have no problem building muscle with a high carbohydrate diet. Remember that these macro’s are digested into their carbon skeletons to be used as metabolic precursors to synthesize new components. Glucose can be broken down into pyruvate (via the glycolytic pathway) and incorporated in the tricarboxylic acid cycle (citric acid/krebs cycle). Two of the intermediates of this pathway are a-ketoglutarate and oxaloacetate, which can be “aminated” (adding a nitrogen to them) into glutamate and aspartate, respectively. (Assuming nitrogen is present in the body; nitrogen is carried through the bloodstream by the amino acid Glutamine, which is why it is essential to recovery.)

    As long as the vegetarian in question is taking in their essential amino acids, vitamins, and a caloric benefit…they should have no problem gaining muscle.

    Keep up the great work Scooby. As a long time subscriber, I hope I can help out.


    Taylor Shank.

  16. Hi Scooby!
    Sure you already heard of it… Patrik Babumian, strongest man of Germany, had turned vegi in 2006 and VEGAN some moths ago. Check him out;-) – ALL THE BEST TO YOU!

  17. I submitted a comment but it seems it disappeared in to the moderation void because it contained a link.

    If you search for “USDA National Nutrient Database for Standard Reference” a very large database is available for down load, containing over 8000 records and very detailed nutrition entries for most. It includes raw food as well as processed, even common fast food chain meals.

    I’m a programmer and I’ve been thinking about do much the same thing and would be interested in collaborating.

  18. Appreciate the search, I tried to find out which amino acids were in which plants sources and came up really lacking clear cut facts. I’m a vegetarian trying to build muscle, id like to go vegan eventually but I needed this kind of information first before I felt comfortable cutting egg whites and whey out of my diet. Good looking out scooby

  19. Scooby, thanks for your website, that has informed and motivated me in my fitness endeavors for a while now!

    In your calculator, please don’t forget two important sources of vegan protein:

    1. Seitan, a product from wheat gluten. The specific version I have in my refrigerator at the moment has, for example, 20,2 g of protein per 100 g and 113 kcal.

    2. Lupin, an interesting plant that, in the product available to me, has 25,4 g of protein per 100 g at 254 kcal.

    Thirdly, since protein powders are very common among non-vegans, you could take into account that there are vegan protein powders as well. For example, there is soy protein powder at 84g of protein per 100 g and 344 kcal.

    Looking forward to use your calculator!

  20. Dr. John McDougall’s book “The Starch Solution” really breaks the science down. There is a whole chapter dedicated to protein that consists of charts of the amino acid breakdowns in many common foods. As a vegan and physicist who loves the science behind his simple breakdown, I recommend at least reading the book. Everything is referenced to journal articles/papers. In one chapter, there were over seventy references.

    (The below thoughts can’t be considered anything more than hypotheses and I have no studies to back them up.)

    Many “natural” bodybuilders, who are not vegetarian/vegan, usually, but not always tend to consume more salt. This combined with the consumption of dairy or dairy product such as protein powder, adds significant a “muscular looks.” Granted, these people are most likely stronger due to some increased weight, therefore muscle mass and fat. Vegans are usually lean (not junk food eating ones). Less weight means less muscle mass needed to complete daily activities.

    (End Hypotheses)

    As a side note and fun fact, over 75% of the population is lactose intolerant.

    1. Salt has nothing to do with looking muscular. Bodybuilders actually drastically cut their salt consumption before contests.
      Salt does increase water absorption though, and can make you look a little more bloated, but I doubt most vegans have significantly lower salt intakes given the absurd sodium content of most vegan faux meats (and the fact that vegetables taste like crap without salt).

      Nor do I see what dairy has to do with “muscular looks.”

      75% of the world population is lactose intolerant. That’s if you include countries like Africa where few can afford to eat dairy, and therefore their bodies have not adapted to lactose metabolization properly. In developed countries, especially those that consume lots of dairy, the % is much lower.

      1. The percentage of white population is 70% lactose intolerant, but most do not know it, therefore it is dismissed. Vegetables taste great without salt, if your palette is cleansed from eating proper foods. I have a very low salt intake because I do not eat fake meats nor added salts. However, I can not say for any other vegans.

        If you look at vegan bodybuilders vs average body builders you can see one main different. (Please remember, this is not for all.) Many of the dairy consumers have muscles that are quite often larger, but they are less defined or “cut” than others. I can not say that is the reason, but it is the impression I get from asking weight lifters their nutrition and builds. Take a look around the next time your in the gym and see, it is a good experiment. Again, this are more a hypothesis than science, so take it with a grain of salt and judge for yourself.

        1. From Wikipedia:

          “It is estimated that 75% of adults worldwide show some decrease in lactase activity during adulthood.The frequency of decreased lactase activity ranges from 5% in northern Europe through 71% for Sicily to more than 90% in some African and Asian countries.This distribution is now thought to have been caused by recent natural selection favoring lactase-persistent individuals in cultures in which dairy products are available as a food source.

          I don’t see how you can attribute dairy consumption to any specific body shape. There’s no scientific mechanism to explain the phenomenon.

          1. There’s this little thing called a reference at the bottom of the article. You might want to check it out.

      2. I’m not vegetarian, but I eat many more vegetables than I used to. I cook and eat them without salt. They taste even better than before, now I’m used to them that way. When I cook rice or pasta I also omit the salt. I used to think it was somehow necessary as a chemical reagent in the cooking process, but it absolutely isn’t. I don’t fear salt, but I don’t see a salt habit as being any more intelligent than a sugar habit.

  21. Scooby, wish there was a better way to contact you. I need help. I have two hip replacements, and soon will have one redone. I am in my mid-50’s and need to shed the lbs. What I REALLY need is a good lower body workoutplan (I can do the upper) that will work the muscles without putting a lot of weight on the hips. How about a rare post for someone like me?

  22. Kumaren Pillay Samoo

    Great article Scooby! Very good effort for the vegan/vegetarian community… Really appreciate your dedication. However, you’ve finally admitted between the lines(unconciously?) that your ripped and impressive physique is not the product of vegetarianism/pseudovegetarianism(whatever you fancy calling it). There are only 2 possibilities left: YOU ARE EITHER NOT A VEGETARIAN/PSEUDOVEGETARIAN OR YOU ARE REALLY VEGETARIAN BUT ON JUICE… Cheers!!!

  23. disqus_RniM4TBXF6

    while it dose have some Asian traditional stuff, which i know for some is a turn off for some, it has over 300 vegetarian recipes and DOES NOT RECOMMEND VEGETARIANISM FOR EVERY ONE! in fact it has omnivorousness, vegetarian and vegan diets, it dose reference some case studies. and it also has food pairings like your body will digest beans easier *make you less gassy* if you eat them with cumin of fennel. but its more of a reference book than a sit down and read. and i swear this is not a plug!

  24. disqus_RniM4TBXF6

    all the answers you are looking for are in a great book called healing with whole foods by paul pitchford, i think it is a must have especially for a vegetarian of vegan. please look for it at your library, this is not a plug! complete protein is a myth! it was a assumption made years ago that veg protein was inferior to animal protein after preforming tests on rats…..

    1. I am more interested in research papers rather than books. Perhaps this book is different but all the pro-vegan books I have read have been long on the optimism and quite lax on the scientific process – “The China Study” comes to mind. Yes, it brings up some excellent points and I do understand that you have to exaggerate a bit to hit folks over the head with this stuff to get them to pay attention but I do wish the book was a bit more balanced.

      1. I had picked up All-Pro Diet from NFL’s Tony Gonzalez as a bargain bin find ($4 used at amazon) and because it covered an area that you hardly find in many sports diets, that being the area of vegie/vegan diets. While it also mentions “The China Study” I have found it to be very good read and he also mentions (IIRC) the part where you just cannot eat enough plants to get your protein needs covered. The book comes with a lot of tables about what gives you want amount of proteins or amino acids, some workout routines and also some great cooking recipes. Might be something you could check out.

  25. I’m also very excited as a vegan Scooby fan.

    As a vegan, I can think of three factors that probably have an impact on the results of vegan bodybuilders (not in any particular order):

    1) An actual disadvantage: Vegans have fewer dietary choices. Many of the dietary choices vegans limit themselves from happen to be in the high-protein / complete-protein category (eggs, milk, chicken, fish, etc.), and that just results in fewer tools in their toolbox when constructing the right diet for their body, making it harder for them to get optimal results. This is likely also exacerbated by a lack of good research, as you’ve noted.

    2) Selection-bias: This may be a bit controversial, but I don’t think it’s really that hard to reason through. If someone’s going to dedicate such a large part of their life to bodybuilding, they’ve got to make a lot of decisions about how it fits in with the rest of their life. I wouldn’t be too surprised if some would-be vegans turn into vegetarian bodybuilders when compromising between their two passions.

    3) Smaller population to sample from: According to some studies, vegetarians make up as much as 5-10% of the general population (in the U.S.), while vegans make up as little 0.5 to 1%. I’m not sure how big the bodybuilding community is, but if 99% of bodybuilders are unimpressive compared to Cleveland Thomas, then the odds of a bodybuilder being both vegan and ‘as impressive as Cleveland Thomas’ drops to 1% of 1%. (If we ignore the previous two factors, which I would argue make it even less than 1% of 1%)

    1. Excellent points. I would even add a fourth point. I would wager that Vegan bodybuilders are much more health conscious than contestants at “natural” bodybuilding shows. So I’m guessing that that the incidence of supplement use and pro-hormone use is much higher at a “natural” bodybuilding contests.

      1. I was about to ask, are vegan budibuilders are bodibuilders that are vegan or vegans that try to build muscle.
        Then I rememvered the Burke DG, 2003 study (creatine in vegetarians/vegans) does not support any claim for vegetarian disadvantage in building muscle, at least not from objective point of view. The vegetarians/vegans gains were actually higher than the non-.vegetarians.
        There were (only) 3 vegans in that study but I could not find the raw data,of the study, at least not for free.

  26. I do believe that we need additional protein for real gain. I am >35 y/o and an ovo/lactose vegie and my muscle gain has been moderate. Even after taking some whey supplements after workouts/practice, it has not improved that greatly. I think to really improve I need to work on my diet. Not that I do not watch what I eat, just perhaps some tuning is needed. And if Scooby has some recipes like the beans and salsa, that would be epic (I don’t really have much time to cook/prepare).

  27. I am so excited for this. Scooby is one of my favorite fitness mentors, but there’s very little vegan info on his website. And I’ve been body building vegan for a while now.
    To the people like Zambia that say you need animal protein to build muscle, please don’t spread this ignorance cause a lot of people read stuff like that and think it’s true. While vegan body builders may not look like Arnold S. there’s plenty out there that look HUGE and ripped. And most definitely fitter, healthier and in better shape than most people on here. Unless you’re someone looking to be contest worthy big, I wouldn’t worry about it. Vegan body builders can get far bigger than what most of us I think hope to be. So I don’t think animal proteins really matter in that sense.

    1. Vegan bodybuilders are getting animal protein! The animal protein is coming from the cannibalization of their own muscle. Please show me an independently tested, long term natural vegan bodybuilder who’s huge.

        1. yes, but give examples of any who even come close to the size of the top natural pro’s. Obviously i wont include the biggest pro’s since they juice up so few could hope to reach jay cutler status. I say this because i went and looked up a few who compete in the biggest all vegan contests i could find anything about, and quite honestly i’ve seen frat boys at the university gym with more muscle and just as good of a cut to them, if not better. Vegan bodybuilding is fine for being able to say “hey, look at my vegan lifestyle while not having all my muscle canabalized by my own body”. But it annoys me when people act like vegan bodybuilders are superior when everyone i have seen was not so. Humans more or less stopped evolving since the paleolithic era (when we started using tools instead of mutating razor sharp claws to kill). And at that time, (and nowadays too) our bodies were designed to digest mainly roots for longer lasting carbs, and meat as our source of protein and fat. Obviously the vast amount of plants we ingest arent bad for us, but thats just because most have nothing that is actually poisonous to us. But at the end of the day if you boil it down to an evolutionary standpoint of how our digestive systems work, grains, most legumes and other beans, and many other vegetables we eat today were not what our bodies were designed to consume.

        1. that is false. Almost all standard pro’s do (ronnie coleman, kai greene, jau cutler etc.), but natural bodybuilding contests are heavily regulated, meaning they get tested at regular intervals too close together to shoot up and pass it through your system and i have seen a couple natural bodybuilders who could almost give cutler or coleman a run for their money. Hell, if all of them juice up tho, how do you explain arnolds era and the beasts before him? Steroids weren’t invented until the cold war by russia as a means of improving their soldiers, before that everything was natural because there was no effective way to boost T outside of known foods that aided in that.

          1. Yes that’s right, 100% of PRO bodybuilders do, incidences of steroid-taking in “natural” contests are lower, but there are still ways to get around.
            And by bodybuilders I MEANT pro-bodybuilders, as you don’t really get to know or hear about any natural bodybuilder not even closely as you do about PRO bodybuilders

  28. The complete protein people aren’t saying that too much of one essential amino acid inhibits body building…. If you look at the composition of the proteins in your body (or more specifically, essential amino acids if you like) that is the ratio that you want to eat. What they are saying (well, they might not understand this) is that if you eat a protein with the incorrect proportions of essential amino acids, your body will not use all of the protein (infact your body will convert the excess essential amino acids into carbs, or into amino acids that it can synthesize that are deficient). It will also convert non-essential amino acids into carbs if you have a surplus, or energy needs, hence why you eat muscle if you don’t eat (also why you get a nitrogen surplus).

    For those not in the know on what essential amino acids are…. they are building blocks of proteins that your body can’t make on its own. That’s why you need to eat them.

    Having said all that, I’m no expert lol. I just took a nutrition class in college ;) .

    1. Also scooby, I think your analogy of the car parts is a good one. But if you have a large excess of the parts you can make yourself, and not enough of the parts you need to import (or too much of one essential part and not enough of another), then what are you supposed to do with the excess parts? If you keep storing them you’ll get a huge build up of non-essential parts and your ratio of non essential to essential parts will grow. So, you gotta melt down those excess parts and use them for something else.

      Of course, the actual biology is certainly gonna be more complex…

    2. uhh your body wont magically convert one AA into another. If that were possible then you wouldn’t have “essential” AA’s from the getgo because your body could simply convert the AA’s it can make into ones it doesnt just pop out. And typicallly essential AA’s act like most other nutrients in the case of consuming too much…you crap or piss it out. The human body is pretty flexible, if it could turn AA’s into carbs, then it could turn those carbs back into AA’s thus further meaning essential amino acids are bunk. If you get too much of any amino acid, it will store in your body for a short time and if not used, it will flush with the rest of the nutrients, hence why too much vitamin B makes your piss neon yellow because whatever your body cant break down and use right then, it typically expels.

      1. Actually, by removing the nitrogen from the amino acid your body can (and does) convert amino acids into carbs. This is why you can burn muscle when you aren’t consuming enough engery. The term for it is Gluconeogenesis.

        Also, your body does produce 12 (or 10 if you’re not an adult) of the 21 amino acids, it just needs the right nutrients to do it. The other 9 must be obtained through outside sources (of course).

    1. I think I can give a non-broscientific reference to that one.
      SInce I can’t post links here:
      Search For “When Your Friends Ask, “Why did you quit meat?”
      and “Building Your Own High-Performance Athletic Body” both by Dr John Mcdougall :)
      It really helped me clarify a lot of stuff particularly about protein

  29. Surely the complete protein argument is simply that on a vegan/vegetarian diet, it is *possible* to miss out on the full range of essential amino acids needed; whereas if you eat meat it is *impossible* to avoid getting them all.

  30. I am REALLY excited about this, its going to be the next tool in my “Fitness Tools” category! It will be a protein combiner that allows you to get formulations of plant products you specify that mimic the amino acid profiles of high quality protein like chicken, fish, and egg as closely as possible.

    1. true, but getting the right amounts from fruits and vegetables only is a massive disadvantage. Think of it as two jets seeing who can break the sound barrier first one uses jet fuel(meat eaters) the other uses regular unleaded from the BP down the road(vegans). Both would work, but one works more efficiently to boost the process taking place. Plain and simple, it takes a couple times as much plant protein (and from several more sources) to get complete AA chains than it would for a much smaller amount of meat, because while proteins are used in everything from the building of cells (and cell walls in plants) to actual muscle tissue, meat gives a more complete protein simply because the meat you consume is muscle tissue ergo you are consuming what that creatures body already processed as muscle, to create your own muscle; while a plant doesn’t use protein for muscle creation therefore having all the AA’s we need wouldn’t be necessary for them. Im not saying you have to have meat to build muscle, but i dont think anyone should complain about gains when they chose to cut out the best source of protein they could consume.

  31. disqus_I94BuagmQP

    for example –
    Egg, whole, cooked, hard-boiled (http: // nutritiondata.self.com/facts/dairy-and-egg-products/117/2)

    go to Protein & Amino Acids and click on More details

  32. Seriously I can’t wait to hear the results of this
    It will really go far in helping me and I’m helping friend who is a vegitarian
    Get in more sources of complete plant protein- it will go a long way for helping her recomposition.

  33. Thanks to Igor and Callum on Facebook who found the amino acid profies for me, they were right under my nose the entire time. The first place I looked was one of my favorite websites nutritiondata . com but I couldnt find it. Callum and Igor informed me that you have to click on the dropdown in the protein section to see the data. Thanks guys! Now its my laziness kicking in, I wish it were in a form I could more easily put into a database for protein combining. Now, still need question # 2 answered.

  34. This might be bogus, but from my classes previous semester of food nutrition my professor told a few things about anti-nutritional factors. These are compounds (often found in high protein vegetables like soy) that can inhibit the absorption of protein in the body. Chymotrypsin and trypsin act this way. When food is cooked these molecules often go inactive. I think raw-food vegans have problems with these compounds but I’m not sure about regular vegans.

    Btw these anti-nutritional factors are also found in raw eggs so that’s another reason not to eat them (besides salmonella :) )

    1. of course id think most guys would shy from anything soy as it is now. Since there have been several studies showing some of those same chemicals you mentioned boost estrogen production, which slows the growth of muscle. So not only is it incomplete protein, and keeps that protein from fully digesting, it boosts estrogen which can inhibit protein growth as well as make you cling to any fat you have (making it nearly impossible to cut very well)

  35. The human body, for proper muscle production requires animal protein, period. If you don’t get it from your diet, your body will take what it needs from your own (animal) muscle.

    1. You’re an idiot. On a molecular level amino acids the body needs are the same. Animal PROTEIN is however absorbed more easily than plant protein since they are more similar chemically.

      Also, to Scooby, the term “essential” only means that the body can’t make them from scratch, but you need all 20 to build protein. If you’re trying to create a comprehensive system, all 20 should be incorporated.

  36. Now we’re hitting the hard stone ;). Great subject scooby, there is one book that doesn’t answer your question completly, but ads a lot of info on this subject. “how he heal” by Douglas W. Morrison. i know this author can be quite extremist, but he has a great chapter on “essencial nutrients” and a great book overall.

    Regards from Portugal,


  37. It would be great if you could include hemp protein in this exercise. The one I used to use was Manitoba Harvest Hemp Pro 70, but I went back to meat and eggs because I couldn’t figure out if it had all the essential aminos or not.

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