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.