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"Protein provides the building blocks that help maintain and repair muscles, organs and other parts of the body — especially after a workout," Ardolino told INSIDER. That means those who work out often have to pay a lot of attention to the how much protein they consume and when they consume it. According to Ardolino, within 15-45 minutes of exercising, it's best to eat a snack that contains both protein and carbohydrates, like eggs and toast or apples and peanut butter. Yes, not having enough protein can even make your hair brittle. Protein deficiency has serious consequences, but luckily, it isn't something most meat-eaters need to be concerned about. "A true protein deficiency is rare in developed countries, but signs of protein deficiency could be muscle wasting, bone fracture, brittle nails and hair, and stunted growth." Those who follow strict vegetarian and vegan diets do need to be more mindful of getting enough protein from a variety of plant sources. Luckily, quinoa, soy, and many vegetables are excellent sources of plant-based protein , so a well-balanced diet should cover those recommended daily intakes. What's the difference between animal and plant-based protein? Plant proteins aren't always complete proteins. Animal proteins like those from meat and eggs, along with plant proteins like those from soy, nuts, and vegetables are both important to a well-balanced diet and both have health benefits.

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