Here's the Truth About Complete Protein

Lets back up a second: In the 1980s and 90s, nutrition researchers labeled anything that didnt once have hooves, feet, or fins as an incomplete protein that didnt have high levels of the essential amino acids youd find in the so-called complete protein from meat and fish sources .

These were your beans and your grains andbrace yourself, fellasyour favorite legumes, and dietitians were all but certain they didnt do much in the way of muscle building or maintenance.

But now, much like the thinking on eggs, coffee, and George Clooney as a good Batman, that thinking has been thoroughly debunked.

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The latest dietary science shows that these incomplete proteins actually do a pretty good job of helping you build and maintain muscle.

Researchers now understand that your body can pull amino acids from its reserves to make incomplete protein complete. Its the total amount of protein you eat over a day , not the specific type of protein you eat, that matters.

Research has repeatedly shown that consuming about 30 grams of protein at mealtime can induce both satisfaction and satiety. (Bonus: the same amount is beneficial for muscle growth and maintenance.)

New science says plant proteins can not only fuel your gym gains but also drop your blood pressure and reduce your disease risk. Just look at superhuman vegetarians like Nate Diaz, Kyrie Irving, Wilson Chandler, C.C. Sabathia, Aaron Rodgers, and both Williams sisters.

And stars are just like us. About 52 percent of Americans have made changes to their diet within the past three years to include more plant-based foods and beverages, according to a study late last year by the research firm Innova Market Insights.

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No, a vegan uprising has not taken control. (And lets be honest hereplant-based is just a fancy new marketing term for vegetables, fruits, legumes, and anything else that might sprout in a field.) Its just that more people are realizing the mighty powers of producepowers that go beyond the health benefits and extend to worlds of new and exciting flavors.

Do your diet a favor: Start incorporating more fruits and vegetables into your every meal. Then, after a month, assess how you feel. Have more energy? Weigh less? Putting on some muscle?

If so, then maybe, just maybe, youre becoming more complete, too.