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Protein can be categorized into two types: complete and incomplete proteins. Proteins are made up of smaller units, called amino acids. Complete proteins contain all of the amino acids your body needs and include meat, fish, poultry, dairy, and soy products.
Almost everyone can get enough protein from foods. Healthy adults should get about 45 to 56 grams of protein a day. If you exercise regularly, you may need more calories and protein -- from any source. Protein shakes are used mainly by athletes who need nourishment right after their workouts, says Jose Antonio, chief executive officer and co-founder of the International Society of Sports Nutrition (ISSN).