What Makes a Complete Protein?
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If you're into climbing, lifting, or just trying to stay fuelled on the move, you’ve probably heard the term “complete protein” thrown around. But what does it actually mean—and why does it matter?
The Basics: Amino Acids 101
Proteins are made up of building blocks called amino acids. There are 20 of them in total, but 9 are considered essential—meaning your body can’t make them on its own. You have to get them from your diet.
A complete protein contains all 9 of these essential amino acids in adequate amounts. Think of it like a climbing rack—if one crucial piece is missing, you might not be able to send the route safely. Same with protein: without all 9 amino acids, your body can’t repair muscle or perform other vital functions efficiently.
Where Do You Find Complete Proteins?
Animal products like meat, eggs, and dairy are naturally complete proteins. Some plant-based foods, like quinoa and soy, are complete too—but most plant proteins fall short in one or more essential amino acids.
That’s why people on plant-based or alternative diets often mix different sources of protein—like rice and beans—to get the full set.
What About Crickets?
Surprise: crickets are a complete protein—and then some. Not only do they contain all 9 essential amino acids, but they also offer:
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More iron than spinach
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More calcium than milk
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Gut-friendly fibre from chitin
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A lighter impact on the planet compared to traditional livestock
When blended with high-quality plant proteins, cricket protein becomes an even more balanced and sustainable source of fuel—perfect for active lifestyles and recovery.
Why It Matters for Climbers and Athletes
Recovery, strength, endurance—they all rely on getting enough quality protein. If your protein source is incomplete, your body doesn’t get the full toolkit it needs. Over time, that can mean slower recovery and plateaus in performance.
Choosing a complete protein ensures your body has the full spectrum of amino acids to repair and grow—whether you're projecting your next V6 or just trying to stay energised throughout the day.