Be a Pro About Protein

Our bodies use at least 20 different amino acids. While our bodies make some, many (aka "essential amino acids") are obtained through the foods we eat. (For details, see HowStuffWorks' How Food Works.)

Proteins are made up of these amino acids. When we digest the proteins, our bodies reorganize the amino acids to build & maintain our muscle tissues & immune systems (plus some other really important tasks). Our bodies cannot store proteins so various sources should be eaten every day. The recommended amount varies by gender, age, weight, & activity level.

Most Americans eat enough protein (although could probably benefit from more variety). Too much protein can lead to potential health concerns & weight gain (if too many calories). However, too little protein can cause fatigue, muscle weakness, etc.

For a lengthy list of protein rich foods, check out Choose My Plate's What Are Protein Foods?. Some may surprise you! Linked pages also explain protein recommendations & tips. Wondering if high protein diets work? Check out Harvard School of Public Health's Protein: Moving Closer to Center Stage.

Or, for an interesting overview, check out WebMD's Quiz: Myths & Facts About Protein.

Some references categorize protein sources as complete or incomplete. Complete sources, which are often animal based, contain all the essential amino acids. Incomplete sources, which are often plant based, only have some. Current research indicates that, as long as the amino acids are eaten in the same day, recombination can happen. Regularly including plant based proteins (such as nuts, beans, soy, etc.) can help with weight & health maintenance. Check out Reader's Digest Perfect Protein Solutions for Vegetarians for non-meat examples.