We're fired up about protein—in a good way. It's a calorie sizzler, an immunity booster and, well, basically the holy grail of a healthy, strong body. But you need to know how much to eat, and when, to get the benefits: too much or too little of the stuff can jeopardize your well-being. Learn how this wonder nutrient can help you burn more calories, even while sitting and reading this! Plus, find out the best pre- and post-workout foods.
More: Protein: Pros, Cons and Confusion
Protein Demystified
Proteins are macromolecules made up of 20 different amino acids, compounds that help control hunger and build muscle, skin and more. Eleven of the acids are nonessential, meaning our body produces them, so we don't need to get them from food. The other nine are essential—we can't make them and must replenish our supply from one of two camps:
Complete proteins contain all nine of the essential amino acids and include animal products (meat, fish, dairy, eggs) as well as soybeans and quinoa.
More: Protein Facts and Fallacies for Athletes
Incomplete proteins, as the name suggests, fall short. "Nuts, seeds and grains are all missing or low in the same essential amino acids," says Diane McKay, Ph.D., assistant professor of nutrition at Tufts University. "Legumes, fruit and veggies all lack other essential amino acids." Combine one food from each incomplete group and, voil?, full package. In an ideal world, you'd have complete protein at every meal to ensure all nine essential amino acids are there when you need them. But that's not always possible or even necessary. A quick rule of thumb: If you have only incomplete proteins at one meal, have complete ones the next time you eat.
More: Good Carbs, Good Protein, Good Fats
Best Food Combos for Complete Protein
| Incomplete | Protein | To Complete It... | Total |
| 2 Tbsp | 8 g | Spread on 1 whole-wheat English | 14 g |
| 1/2 cup uncooked | 6 g | Cook with 1/2 cup skim milk; add 1 sliced | 11 g |
| 1 oz walnuts | 4 g | Mix with 1/2 cup part-skim ricotta, | 18 g |
| 1/2 cup cooked | 4 g | Cook with 1/4 cup cannellini beans, 1/2 cup | 16 g |
| 1/2 cup cooked | 4 g | Quinoa is a complete protein, but you | 8 g |
| 1/4 cup black | 4 g | Stuff beans and 2 tsp shredded | 12 g |
| 1/2 cup | 1 g | Make a smoothie: Blend with 1/2 cup | 13 g |
