In the world of bodybuilding, protein is a big deal. You need protein to help your muscles to rebuild and repair themselves after a workout.

You probably first heard about whey when you learned the Little Miss Muffet nursery rhyme. She may have been eating cottage cheese, but the whey in her meal is a powerful protein that can help you with muscle development and physical performance.

Quinoa is a high-protein, gluten-free vegan treasure that cooks in less than 20 minutes and complements any diet. Often considered a grain, it's actually a seed. Quinoa is one of the most protein-rich plant foods around, and it also contains fiber and numerous vitamins and minerals.

Protein is an essential nutrient needed for normal body functions, as well as muscle growth, maintenance and repair. Unlike carbohydrates or simple sugars, protein has a satiating effect on the appetite which helps to regulate blood sugars and prevent cravings which may lead to over-eating.

Most commercially manufactured brands provide an extra 16 to 20 grams of protein per scoop and can be mixed into milk, juice, water, and foods like oatmeal and yogurt or used in baking.

Protein, fats and carbohydrates are macronutrients that are essential to a healthy diet. Macronutrients need to be consumed in large supplies in the diet to provide energy, promote growth and maintain healthy organs and tissues.

The protein in food is made up of amino acids, and the quality of that protein is based on the number and types of amino acids it contains. Animal foods contain high-quality protein, and egg white has the highest quality protein of all.

Soybeans are the most cultivated legume in the world, with a long history in China. The popularity of soy products is increasing, and a wide variety are available on the market today. Soybeans grow in pods and can be green, yellow, brown or black.

High-protein foods are ideal snacks before bedtime because they boost satiety and increase your body’s energy expenditure, according to a study published in the December 2009 issue of “The Journal off Nutrition.

Soy beans are broken down into powder, oils and additives that add protein and flavor to commercially prepared foods. Soy is one of the eight most common food allergens in the United States, according to the University of Maryland. Soy intolerance differs from soy allergy.

According to the National Institutes of Health, the only reliable, safe and healthy way to lose weight and keep that weight off over time is to couple regular physical activity with a balanced, low-calorie eating plan.

The RDA, or recommended dietary allowance, for protein is specific to both your age and gender. In general, adult women need 46 g of protein per day, and adult men need 56 g per day. A specific amount can be calculated on an individual basis. This number is based on your weight, so it is unique for everyone.