Protein is essential for your body to stay healthy as it is involved in the repair and rebuilding of tissues, hormones, and our immune system.

 For sedentary, generally healthy adults, we need about 0.4 to 0.5 grams of protein per pound of body mass. We need more protein if: we are training hard frequently or have a physically demanding job; we’re sick or injured or are recovering from surgery; we’re older than 40; we’re losing protein for some other reason (e.g. chronic physical stress). We also need more protein when we are trying to lose weight. It is best to get your protein from a variety of sources.

 Animal-based sources: Beef, bison; lean cuts of pork; Lamb; wild game; Poultry (chicken, turkey, duck); Fish; Seafood (shrimp, squid, octopus, lobster, crayfish); Mollusks (clams, mussels, scallops); Eggs and egg whites; Dairy (cottage cheese, Greek yogurt).
 Plant-based sources: Beans and legumes; Tempeh, tofu, or edamame.
 Supplementary sources: Protein powder such as whey, casein, egg, and plant-based blends (e.g. pea protein, rice protein, hemp protein).