Protein is a key component when you set yourself up for a nutritious diet, active lifestyle and overall good wellness. And in case you didn’t know, research shows a whole slew of benefits that protein offers the body -but we’ll get to that in a bit.

Protein offers perks for those looking to lose weight or work to strengthen their body, but protein is also a critical part of the processes that fuel energy and carry oxygen throughout the body in our blood. It helps make antibodies that fight off infections and illnesses and helps keep cells healthy and create new ones. To say the least, your body needs protein to stay healthy and work the way it should.

Benefits of Protein

Multiple studies have suggested that higher-protein diets result in greater weight loss, greater fat loss, and higher preservation of lean mass than diets lower in protein. Protein also helps maintain healthy skin, hair and nails, and aids in muscle repair, recovery and growth after a workout.

How to determine how much protein you need.

It really depends on your goals and your activity level, 0.7-1.0g of protein per each pound of bodyweight is a great place to start.

Simply put, most everyone should get approximately 30 percent of their calories each day in the form of protein. By incorporating protein into each meal and snack you eat every day, the total will add up quickly. Divide your total number of grams of protein by the number of meals you eat, to determine a recommendation for how much to eat in each meal.

Protein-Packed Foods

Protein can be found in eggs, fish, lean meat, chicken, beans, oatmeal and so much more. You can also meet your protein intake through protein shakes or bars, Greek yogurt, nuts, cheese and various other snacks.

Tips for Incorporating Protein

Plan your meals ahead especially if you're new to upping your protein intake. Planning will help you stay on track and ease stress from deciding what to do for your meals.
Research alternative food options that offer more protein. For example, consider adding hummus to your sandwiches. The chickpeas in hummus are packed full of protein, and there are a variety of hummus styles at the grocery store.
Consider a quality protein shake after a workout, protein supports muscle rebuilding and recovery.

Protein intake is vital in keeping your body regulated, building muscle, bones, skin and cartilage, and keeping the body healthy. Consider these tips and tricks to become a pro in protein.

How to Put the Pro in Protein