Proteins are essential to daily health. Adults who live a sedentary lifestyle are recommended to have between 46 and 56 grams of protein per day for normal health function. On the days you exercise, you even need more protein than normal to repair and build muscle but it only needs to account for no more than 15% of your daily calories.

Protein is an important building block of bones, muscles, cartilage, skin, hair, nails and blood.

Protein provides your body with critical amino acids that our bodies use to produce hormones, such as insulin to stabilize blood sugar levels.

Protein also produces growth hormone.

Protein boosts energy levels and allows your brain to focus more clearly.

Protein is also required for our bodies to absorb certain nutrients.   

Here is a quick guide for some lean and healthy sources of protein to add to your regular diet.

Measurements are 1/2 cup.

20 g – tuna

19 g – lean pork

17 g – chicken breast

16 g – salmon

14 g – egg whites

9 g – edamame

8 g – black beans

7 g – garbanzo beans

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