From what I understand, most non-meat sources of protein are incomplete and lacking all essential amino acids. Seeing is this will hinder muscle recovery, a good source of complete protein is necessary. Besides meats, you can mix complementary proteins such as rice and beans or peanut butter on wheat bread and attain all 10 essential amino acids.
But what ratio should you mix them to get the maximum amino acids without overeating on the carbohydrate end? What ratio would maximize proper amounts of all amino acids?