Good Ways to Get Quality Protein

Making Protein Choices to Boost Energy and Improve Your Health

Protein is in many of the foods that we eat every day, but for something so common, it’s often a misunderstood part of our diets. Think of protein and you might think of a huge piece of steak sizzling on a grill, the latest energy bar touting to banish fatigue, or a protein shake promising to fuel amazing muscle growth. Yes, these foods are all packed with protein, but when it comes to making the best protein choices to keep your body and mind healthy, quality is just as important as quantity.

What is protein?

Protein is a vital nutrient required for building, maintaining, and repairing tissues, cells, and organs throughout the body. Every cell in your body contains protein and it is a major part of the skin, hair, and nails. Protein forms body chemicals, such as enzymes, that are responsible for the many metabolic processes that sustain life. When you eat protein in food, it is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy. The amino acid tryptophan influences mood by producing serotonin, which can reduce symptoms of depression and anxiety and improve overall cognitive function.

Most animal sources of protein, such as meat, poultry, fish, eggs, and dairy, deliver all the amino acids your body needs, while plant-based protein sources such as grains, beans, vegetables, and nuts often lack one or more of the essential amino acids. However, that doesn’t mean you have to eat animal products to get the right amino acids. By eating a variety of plant-based sources of protein each day you can ensure your body gets all the protein and essential amino acids it needs.

The health benefits of protein

Protein gives you the energy to get up and go—and keep going. While too much protein can be harmful to people with kidney disease, diabetes, and some other chronic conditions, eating the right amount of high-quality protein keeps your immune system functioning properly, maintains heart health and your respiratory system, and speeds recovery after exercise.

• Protein is vital to the growth and development of children.
• Eating lean, high-quality protein can help reduce your risk for diabetes and cardiovascular disease.
• A diet rich in high-quality proteins can help you think clearly and may improve recall. 
• Protein is an essential element of a healthy, balanced diet that can improve your mood and boost your resistance to stress, anxiety, and depression.

As well as being imperative to feeling healthy and energetic, protein is also important to the way you look.

• Eating high-quality protein can help maintain healthy skin, nails, and hair.
• If you’re looking to lose weight, eating high-quality protein can help you maintain lean body mass while dieting.

While most people eating a Western diet get sufficient quantity of protein each day, many of us are not getting the quality of protein we need.