Protein is good for you… if you’re eating it right. Here’s how to make sure you’re getting the most out of what you put in your body.

You can be really, really clueless about nutrition and weight loss and still know this: Protein is a freakin' saint. It's satiating as hell (bolstering your willpower against nefarious 3 p.m. cupcakes), it keeps your hair lush and leonine, and of course it builds strong muscles (so you can lift semi-heavy things and not offend people at the beach). But there's a lot of protein noise and weirdness out there (eyes on you, creepy protein water), which makes knowing when and how to eat it very confusing.

With the help of The Rock (j/k-just two incredibly smart food experts) we've sorted through the details so you can start using protein to burn off your belly and whittle out some triceps grooves.

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