Whether you’re looking for a way to crush your workouts without running into fatigue or need sustained energy throughout the work day that you can’t seem to find no matter how many cups of coffee you drink, it seems we could all use a little more energy these days. As it turns out, the best way to get that energy is by maintaining a healthy, nutrient-filled diet. And while we generally get most of our energy from carbs, it’s also important to consider which proteins you’re eating. As it turns out, there’s one type of protein you should be eating daily in order to keep your energy levels up as much as possible: complete proteins.
To learn more about what, exactly, a complete protein is, what the benefits are, and some of the best, tastiest options out there, we spoke to registered dietitian and nutritionist Krutika Nanavati. She told us that the amino acids in these food sources are essential to our overall health—and our energy.
Complete proteins
Nanavati says when it comes to choosing the healthiest proteins to improve your overall wellness, you should keep an eye out for complete proteins. "The best protein to eat every day for long-lasting energy is a complete protein," she confirms. So, what exactly does this mean? Essentially, if a protein is complete, it contains all nine of the essential acids that our body needs to carry out a number of functions. Many proteins aren't complete, which means they only offer up a few of these amino acids.
When you eat complete proteins, you're providing your body with much of what it needs to build and tone your muscles. While this is the main function of protein, the amino acids present in these varieties can also help create sustained energy and fight fatigue. As you exercise, your body uses certain amino acids known as branched-chain amino acids or BCAAS, and your brain's levels of tryptophan rises, eventually turning into serotonin, which can help keep fatigue at bay. Other amino acids, including isoleucine and valine, are also known to help fuel your body. Complete proteins contain all of these and more!
Best sources of complete protein
Luckily, there are plenty of tasty, complete proteins to choose from. For starters, Nanavati suggests putting eggs on your plate, as they're "are also a good source of vitamins and minerals, making them a nutritious option for breakfast, lunch, or dinner."
Chicken is another great option. As Nanavati notes, "it is lean and low in fat, making it a healthy option for those who are trying to lose weight or maintain their weight. Chicken is also a good source of B vitamins, which are essential for energy production."
Finally, fish is a healthy fat source and complete protein that is "high in omega-3 fatty acids, which are beneficial for heart health." Nanavati tells us that it's "also a good source of vitamin D, which is important for bone health." She suggests grilling this meat for a tasty, healthy lunch or dinner.
With so many great ways to fit complete protein in your diet, the possibilities for healthy, energizing, muscle-building meals are practically endless! Time to get cooking.
