Protein is having a moment, and it’s for good reason. While some focus on protein for muscle-building, others view it from a weight-loss perspective. Regardless of personal goals, protein is a macronutrient essential for body function. It is made up of many building blocks called amino acids and is fundamental for good health.
The Dietary Guidelines for Americans 2020–2025 recommend adults consume 10%-35% of their total calories from protein. Depending on their activity level, age, and weight, some people might need more.
Some people like to calculate their protein needs in grams instead of percentages. For example, if their daily needs are 2,000 calories, protein would make up 200-700 calories, which is 50-175 grams.
Healthy protein sources include eggs, fish, lean meats and low-fat dairy. Good plant sources include nuts, seeds, beans and lentils. Health experts recommend spreading out your protein consumption throughout the day. Eating more protein at breakfast could also help decrease hunger and cravings later in the day. Keep in mind that protein shouldn’t make up your entire meal; it should accompany fruits, vegetables and whole grains. Most people get enough protein from whole foods, but protein supplements are popular alternatives, especially for vegans and lactose-intolerant individuals.
Benefits of Protein
Protein is a vital part of one’s diet. As such, there are several benefits of protein, including the following:
- Builds muscle mass and strength
- Strengthens bones
- Aids in injury recovery
- Reduces hunger by keeping you full for long periods
- Forms essential enzymes, hormones and vitamins
Recognizing the multifaceted importance of protein underscores the need to incorporate protein sources into your diet to maintain optimal health.
Talk to your doctor if you have any questions about your diet or how to develop a balanced eating plan. You can also check out our coaching webinar, "Solving the Protein Puzzle" to take a deep dive into the world of protein with Coach Shelby.
Learn more in our latest Live Well, Work Well Newsletter!
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