Proteins have been called the “building blocks of life”—and for good reason! Proteins are a part of every cell in your body. They are a major component of muscles, skin, organs, and glands. And they play a role in growth, digestion, tissue repair, immune system response, hormonal messaging, and a multitude of other bodily functions. For runners, protein is essential for muscle repair and recovery post-workout; the International Society of Sport Nutrition warns that inadequate protein increases your risk of injury while training. As enzymes, protein facilitates both aerobic and anaerobic energy production. As MCTs, it shuttles lactate and hydrogen ions out of your cells during intense running. And, as hemoglobin, it ferries the oxygen that makes human life possible. Carbohydrates and fat may fuel your running body, but it’s protein that gives form and function to its engine.
Amino acids are themselves referred to as “building blocks,” given that they’re the building blocks of protein. They’re the building blocks’ building blocks. Officially, amino acids are a group of organic molecules that comprises a basic amino group, an acidic carboxyl group, and an organic R group (or side chain) that is specific to each amino acid. But you can just think of them as Legos—pieces that join together to create a nifty protein whole.
The US National Library of Medicine lists twenty-one amino acids used by your body to make proteins. Your body can synthesize twelve of them, but the remaining nine must be supplied by food. For this reason, the nine are called “essential amino acids”—as in, it’s essential to get them through your diet. Unlike carbs and fats, your body can’t store amino acids for future use, so you need to make essential amino acids a regular part of your daily nutrition. Not to panic, however, as most normal diets already include an adequate supply.
Amino acids fall into three groups:
While most of us think of animal sources when we think of protein, plant-based proteins are plentiful, too. It’s just that most (not all) proteins from plants are incomplete. Protein sources are grouped according to a simple criteria: They either contain all the essential amino acids, or they don’t.
A complete protein is also called a high-quality protein. It contains all the essential amino acids in optimal proportions for supporting biological functions in your body. Animal-based foods like meat, poultry, fish, milk, eggs, and cheese are complete protein sources.
An incomplete protein, on the other hand, doesn’t contain sufficient amounts of all the essential amino acids. It may be missing one or more of the essential amino acids, or it might just be low in them. Most plant-based sources of protein—like vegetables and grains—are incomplete.
Fortunately, your body doesn’t care if you get all your essential amino acids from a single source. It’s perfectly happy to have you combine amino acids from multiple sources. This is good news for vegetarians, since few plant-based proteins are complete. But it’s good news for meat-eaters, too: Although animal-based proteins are rich in essential amino acids, they’re often accompanied by an unhealthy dose of saturated fat. Plant-based proteins are a healthy alternative, offering a variety of other important nutrients without a lot of fat.
Complementary proteins are two or more incomplete (plant) proteins that, when combined, result in a complete set of essential amino acids. For example, beans are low in methionine and cysteine, but high in lysine, while grains are low in lysine, but high in methionine and cysteine; eat them together, as many cultures have been doing for generations, and—ta-da!—you have a complete plant-based protein.
If you prefer a diet with low meat or no meat, you’ll want to become familiar with complementary proteins. Experts previously believed that complementary proteins needed to be eaten at the same meal to successfully combine. But current opinion is that you can reap the full benefit by eating complementary proteins throughout the day. The one exception is protein eaten as part of post-workout recovery. Since this protein must be delivered within a specified window of time (fifteen to thirty minutes post-workout) in order to provide its needed benefit, you’ll need to eat complementary proteins together.
Putting together complementary proteins requires you to play matchmaker. Rice and beans are the classic “complete protein” food marriage, but there are plenty of other options. You can pair legumes or dairy with grains, nuts, or seeds. Or you can pair dairy with legumes. Here are some pairings to get you started:
Of course, half the fun is thinking up your own combinations. And a little complement will go a long way when it comes to meeting your protein needs.
Most Americans get enough protein. But research suggests that athletes require more dietary protein than their couch-potato friends. The International Society of Sports Nutrition (ISSN) echoes this belief, writing in a 2007 commentary: “[The USDA recommendation for] protein intake may be appropriate for non-exercising individuals, but it is likely not sufficient to offset the oxidation of protein/amino acids during exercise . . . nor is it sufficient to provide substrate for lean tissue accretion or for the repair of exercise induced muscle damage.”
So what is the USDA’s recommendation for protein intake? A measly, by athletes’ standards, .8 grams of protein per kilogram (.36 grams per pound) of body weight per day. In contrast, the ISSN urges physically active people to consume 1 to 2 grams of protein per kilogram of body weight per day.
The ISSN breaks down protein need based on activity:
To get a feel for the amount of protein in various foods, browse the following list, then try a few recipes steeped in healthy protein.
|
Food |
Grams of Protein |
|---|---|
|
Beef, ground, 85 percent lean, broiled, 3 ounces: |
22.04 |
|
Beer, 12 fluid ounces: |
1.63 |
|
Chickpeas, 1 cup: |
14.53 |
|
Chicken, skinless, roasted, ½ breast: |
26.68 |
|
Chocolate milk, 1 cup: |
8.59 |
|
Clams, canned, 3 ounces: |
20.61 |
|
Cottage cheese, 1 percent milkfat, 1 cup: |
28.00 |
|
Cinnamon raisin bagel, 4-inch: |
8.72 |
|
Lentils, cooked, 1 cup: |
17.86 |
|
Halibut, cooked, ½ fillet: |
35.84 |
|
Milkshake, vanilla, 16 fluid ounces: |
11.22 |
|
Pretzels, hard, salted, 10 pretzels: |
6.20 |
|
Pumpkin seeds, roasted, 1 ounce: |
8.46 |
|
Refried beans, canned, 1 cup: |
13.63 |
|
Trail mix, 1 cup: |
20.73 |
|
Salmon, cooked, ½ fillet: |
39.37 |
|
Soybeans, green, cooked, 1 cup: |
22.23 |
|
Spinach, frozen, 1 cup: |
7.62 |
|
Spinach soufflé, 1 cup: |
10.73 |
|
Split pea soup, 1 cup: |
16.35 |
|
Tofu, firm, ¼ block: |
6.63 |
|
Tuna, yellow fin, cooked 3 ounces: |
24.78 |
|
Tuna salad, 1 cup: |
32.88 |
|
Turkey burger, 1 patty: |
22.44 |
|
Turkey roast, light and dark, 3 ounces: |
18.13 |
|
Veggie burger, 1 patty: |
13.86 |
|
White beans, canned, 1 cup: |
19.02 |
|
(Source: USDA National Nutrient Database for Standard Reference) |
|
1 SERVING
This is a great post-workout snack. One of the secrets to perfect smoothies is using frozen fruit instead of ice. Ice melts and dilutes the flavor and texture; frozen fruit doesn’t. Frozen bananas in particular blend into a deliciously smooth and creamy consistency—it’s worth peeling, slicing, and freezing some bananas so that you’ll always be ready.
1 cup low-fat milk
1 cup nonfat vanilla Greek yogurt
1 frozen banana
2 tablespoons peanut butter
2 tablespoons cocoa powder
Add ingredients to blender, purée until smooth.
Per serving: 343 calories; 44 g carbs; 22 g protein; 11 g fat.
SERVINGS VARY
Although eggs get a bad rap for their cholesterol, the Harvard School of Public Health notes that eating unhealthy fats has a much larger effect on most people’s cholesterol levels than eating food that contains cholesterol. In addition, eggs have nutrients that may help lower the risk for heart disease, including protein, vitamins B12 and D, riboflavin, and folate. Plus protein quality in an egg is so high that scientists often use eggs as the standard for measuring the protein quality of other foods. With that in mind, we present deviled eggs! But not the mayonnaisey classic. These recipes swap the mayo for ingredients that further boost the protein.
For any of the following, place six eggs in a single layer in a saucepan, then cover with cool water. Bring to a boil, cook for 1 minute (medium-sized eggs) or up to 2 minutes (jumbo-sized eggs). Turn off the heat, then let the eggs sit in hot water, covered, for 15 minutes. Remove the eggs from the pan, make a crack in each, and immerse them in cold water until cool. Peel, cut them in half, and place the yolks in a bowl. Then proceed to one of the following, depending on which variation you’ve chosen to prepare:
Mash the 6 yolks with: ¼ cup plain nonfat Greek yogurt; 1½ teaspoons wasabi; 1 tablespoon sesame seeds; 1 tablespoon soy sauce. Stuff the eggs and top with minced pickled ginger.
Per egg: 82 calories; 1 g carbs; 8 g protein; 6 g fat.
Mash the 6 yolks with: ½ cup hummus; 2 teaspoons olive oil; lemon, hot sauce, and salt to taste. Stuff the eggs and sprinkle with cayenne.
Per egg: 117 calories; 3 g carbs; 8 g protein; 9 g fat.
Mash the 6 yolks with: ¼ cup nonfat Greek yogurt; 1 teaspoon prepared horseradish; ¼ cup minced smoked salmon; fresh dill, salt, and pepper to taste. Stuff the eggs and garnish with more fresh dill.
Per egg: 87 calories; 0 g carbs; 9 g protein; 6 g fat.
Mash the 6 yolks with: 1 medium avocado; 2 tablespoons salsa; lime and salt to taste. Stuff the eggs and garnish with chopped cilantro.
Per egg: 118 calories; 3 g carbs; 8 g protein; 9 g fat.
Mash the 6 yolks with: One 5-ounce can of tuna (in water), drained; 6 anchovies; 1 tablespoon capers; 1 tablespoon olive oil; lemon, salt, and pepper to taste. Stuff the eggs and garnish with a few capers.
Per egg: 112 calories; 0 g carbs; 11 g protein; 8 g fat.
Mash 6 yolks with: ⅓ cup low-fat cottage cheese; 1 teaspoon Dijon mustard; sea salt to taste. Stuff the eggs and sprinkle with smoked paprika or cayenne.
Per egg: 91 calories; 1 g carbs; 8 g protein; 7 g fat.
4 SERVINGS
A big beef burger may yield more protein per patty than this healthy alternative, but it also yields more calories; per calorie, they actually have similar amounts of protein. And this non-meat option comes with great fiber, vitamins, and nutrients that are sorely lacking in its meaty cousin. Serve as you would a regular burger.
1 small onion
2 cloves garlic
1 can black beans, rinsed and drained
1 egg
¼ cup roasted red peppers, diced
½ teaspoon smoked paprika
½ teaspoon cumin
½ cup cooked quinoa (follow package directions)
¼ cup Parmesan cheese, grated
¼ cup bread crumbs
Salt and pepper
1. Place the onion and garlic in a food processor and pulse until finely chopped. Add half the black beans, egg, red peppers, paprika, and cumin, and blend into a chunky paste.
2. Place the mixture in a large mixing bowl, then add the remaining black beans, quinoa, Parmesan, and bread crumbs. Season with salt and pepper, to taste—add red-pepper flakes or other favorite seasonings here if you like—and mix until well combined.
3. Divide the mixture into four portions and form into patties.
4. Bean burgers can be tricky to work with and respond well to being refrigerated for one hour prior to cooking to make them less likely to crumble. If you want to pan-cook or grill the patties, chill first; if you don’t have chilling time, the baking method is for you.
5. To bake: Place the burgers on an oiled baking pan and bake for 20 minutes at 350°F. Flip, then bake them for another 10 minutes.
6. To pan-cook: Place the burgers on a hot oiled pan over medium-low heat and cook for 6 minutes per side, allowing them to get browned and crispy.
Per serving: 206 calories; 31 g carbs; 12 g protein; 5 g fat.
16 TWO-INCH SQUARES
Beans aren’t just for tacos and chili. In fact, Asian cultures have been using beans in desserts for ages (think red bean ice cream). Beans are a great way to add protein and fiber to your sweets. This recipe replaces butter, flour, and eggs with, yes, white beans. The result is a rich and gooey blondie with a lot of nutrients for a measly 200 calories.
1 can white beans
½ cup all-natural peanut butter
¼ cup pure maple syrup
2 tablespoons mild molasses
⅓ cup brown sugar
2 teaspoons vanilla
½ teaspoon salt
¼ teaspoon baking powder
¼ teaspoon baking soda
½ cup walnuts
½ cup semi-sweet chocolate chips
Sea salt
1. Preheat the oven to 350°F and lightly oil an 8×8-inch baking pan.
2. Rinse and drain the beans well, then add them, along with all the other ingredients (except the chocolate chips, walnuts, and salt) to a food processor. Purée until smooth.
3. Stir in the chocolate chips and walnuts, reserving a large handful of each. Pour the batter into a prepared pan and smooth the batter. Sprinkle the remaining chocolate and nuts on top, then finish with a sprinkle of sea salt.
4. Cook for 30 minutes or until the top is lightly browned and starting to crisp, and a toothpick inserted in the center comes out clean. Remove the pan from the oven, sprinkle with a little more sea salt, and allow to cool. Cut into 2-inch squares. At this point, they will be slightly on the gooey side; if you prefer them a little firmer, save them for the following day.
Per serving: 200 calories; 24 g carbs; 5 g protein; 9 g fat.