Protein is a vital macronutrient that plays an essential role in maintaining and repairing the body’s tissues, producing enzymes and hormones, and supporting overall health. For active individuals, protein becomes even more critical, as it aids in muscle repair and growth, enhances recovery, and boosts performance.
Active people need 0.7 to 1.0 grams of protein per pound of body weight daily. This requirement ensures the body has enough protein to support muscle maintenance and growth, especially after intense workouts at the gym.
Whole Food Sources of High-Quality Protein
- Chicken Breast
- Portion Size: 3 ounces
- Protein Content: 26 grams
- Salmon
- Portion Size: 3 ounces
- Protein Content: 22 grams
- Eggs
- Portion Size: 1 large egg
- Protein Content: 6 grams
- Greek Yogurt
- Portion Size: 1 cup
- Protein Content: 20 grams
- Ground Beef
- Portion Size: 3 ounces (90% lean)
- Protein Content: 22 grams
- Steak
- Portion Size: 3 ounces
- Protein Content: 24 grams
Supplementing with Bars and Shakes
While whole foods are ideal, bars and shakes can be convenient. Look for bars or shakes that offer more than 15 grams of protein per serving and have no added sugars. These supplements are excellent for a quick protein boost post-gym or when you’re on the go.
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