Sufficient protein consumption is important both as part of a balanced, healthy diet and because of protein's role in supporting muscle growth. If you exercise regularly, you may need 0.5 to 0.7 grams of protein per pound of body weight in your daily diet. Dietitians say the best sources of any nutrient are whole, unprocessed foods, and certainly many such foods contain quality protein. Dietary supplements can help you bolster your protein intake if necessary.
Poultry
The most effective protein sources are those with all nine of what nutritionists call the "essential" amino acids, the building blocks of muscle tissue. Animal sources of protein are more likely than other sources to have all nine amino acids. For overall health, including cholesterol and blood pressure, poultry tends to be better a source than red meat because it is leaner and lower in saturated fat.
Seafood
Like poultry, fish provides complete protein without the health concerns that go along with eating significant amounts of red meat. It is relatively low in calories and contains omega-3, a healthy fat that scientists and nutritionists think may act to protect the heart.
Soy
Among plant proteins, soybeans are the only complete protein. Researchers think soy has positive effects on heart health while aiding both weight-loss efforts and training performance. An American Council on Exercise article cited a study of Romanian Olympic athletes who took soy protein supplements and benefited in the form of increased lean body mass and reduced fatigue after training.
Dairy Products
Like other animal sources of protein, milk and other dairy products such as cheese and yogurt have the complete chain of amino acids. Eating low-fat dairy products is healthier in general and provides similar protein benefits. For example, you can get 14 grams of protein from a single serving of low-fat cottage cheese. A cup of skim milk includes 9.7 grams of protein.
Plant Proteins
Although plant proteins do not have all the essential amino acids, eating them in various combinations provides the complete chain along with many other health benefits. Plant protein sources include beans and legumes, nuts and seeds, and grains. Eating beans with rice or corn, for example, will provide the complete array of essential amino acids.
Protein Supplements
If you are a body-builder who weighs 200 lbs. and wants to consume 0.7 grams of protein per pound, you may find it challenging to eat 140 grams in your daily diet. In this case, protein supplements may be worth your while. Protein powders, which you mix with water or milk, are usually low in calories and easy to digest.
Whey protein blends, available in most health food stores, are a good choice for the average consumer. These supplements usually combine key proteins such as whey, casein and soy, and add in vitamins, minerals and additional amino acids. Use them as a post-workout supplement or drink them along with a meal that may otherwise be low in protein.
Protein Bars
You may want protein in the form of a quick snack that can serve as a meal replacement or tide you over until your next meal. In this case, protein bars, available in most supermarkets and convenience stores, are useful. These bars combine protein with other nutrients; some taste virtually as good as candy bars. However, those may also be high in calories and sugar.
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