Protein is found in every part of your body including your organs, tissues, muscles, and even your hormones. Here are a few cool things to know about dietary protein:

1. Protein has the highest thermic effect of food which is a fancy way of saying that it requires the most energy to digest.

2. Protein supports lean muscle retention when your goal is to lose body fat and promotes muscle growth when you’re trying to get stronger.

3. Protein keeps your body healthy, strong, and in a constant state of repair and renewal so you can bounce back from any physical challenge thrown your way.

Here are some go-to protein sources:

• Meats (steak, grass-fed beef, pork, game meat, poultry, eggs)

• Seafood (salmon, tuna, white fish, scallops, shrimp)

• Legumes (black beans, lentils, peas)

• Dairy (Greek yogurt or kefir)

• Beans (black, kidney, pinto, navy)

• Protein powder (whey and casein)

• Veggie/soy burgers

• Bone broth

• Tofu

It’s important to note that not all proteins are created equal. Some sources are lean enough to easily work into your macros every day, and some need a bit more planning and may need to be eaten in moderation depending on your macro targets. Check out this list of protein sources categorized from very lean to very fatty.

Prefer plant based?

Meat isn’t the only place you will find protein. You can get tons of delicious, high-quality protein from plants. Protein is also found in dairy products like milk, yogurt, and cheese. Just like vegetables, dairy products are full of important micronutrients.

What about protein powders?

The two most common protein powders you’ll come across are whey protein and casein protein. They are digested differently in your body:

• Whey protein is perfect for after a workout because it is quick-digesting.

• Casein protein is slower digesting and is more beneficial before a longer fasting period, like right before bed.

Protein supplements are fabulous if they are used in the right circumstances, but they should not be relied on for all of your protein. If you’re finding that you’re hungry between meals it could be because you’re drinking your protein instead of eating it. There is something to be said for chewing and swallowing your food!