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Dietary Proteins
Reviewed by Medicinsk Expert•Last updated: 2026-10-22•Food Nutrition

Dietary Proteins

Protein is a vital nutrient found in every cell of the body, essential for building and maintaining bones, muscles, and skin.

Overview

Our bodies need protein from the foods we eat to build and maintain bones, muscles, and skin. We get proteins in our diet from meat, dairy products, nuts, and certain grains and beans.

Complete vs. Incomplete Proteins

  • Complete proteins: Proteins from meat and other animal products. They supply all of the amino acids the body cannot make on its own.
  • Incomplete proteins: Most plant proteins. You should eat different types of plant proteins every day to get all of the amino acids your body needs.

Daily Requirements

It is important to get enough dietary protein. You need to eat protein every day, because your body doesn't store it the way it stores fats or carbohydrates. How much you need depends on your age, sex, health, and level of physical activity. Most Americans eat enough protein in their diet.

Frequently Asked Questions

For most healthy individuals, eating significantly more protein than the recommended daily allowance does not result in additional muscle growth. The body uses excess protein for energy or converts it to fat. While athletes or those recovering from surgery may have higher needs, extreme protein intake without adequate caloric balance and resistance training is generally unnecessary and can put extra strain on the kidneys in susceptible individuals.
There is no single "best" time to eat protein, but spreading protein intake evenly across meals and snacks is often more effective for muscle maintenance than consuming a large amount in one sitting. Aim to include a moderate amount of protein at breakfast, lunch, dinner, and any snacks to provide a steady supply of amino acids to your muscles throughout the day.
Since most plant-based proteins are incomplete, you should combine different sources throughout the day to create a complete amino acid profile. For example, pairing rice with beans, or having hummus with whole wheat pita, provides all the necessary amino acids. You do not need to eat these combinations in the same meal, as your body pools amino acids over a 24-hour period.
Common signs of protein deficiency include muscle wasting, fatigue, and a weakened immune system. You may also notice slow wound healing, brittle hair and nails, or persistent hunger despite eating regular meals. If you are experiencing these symptoms, especially if you have a low body weight or high physical activity levels, consult a healthcare provider for a nutritional assessment.
Source: MedlinePlus, National Library of Medicine

MedlinePlus brings together authoritative health information from the National Library of Medicine (NLM), the National Institutes of Health (NIH), and other government agencies and health-related organizations.

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