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How Protein Fuels Your Body

Protein plays a vital role in powering your body. It helps build and repair tissues, supports a healthy metabolism, and keeps you feeling full. From muscles and bones to hair and skin, your body relies on protein every day. Learning how protein fuels your body is the first step to making smarter choices about when and how to include it in your meals.

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What Is Protein and Why Do You Need It?

Protein is made up of amino acids—the building blocks of life. Your body uses 20 amino acids to form everything from muscle to hormones. Nine of these are “essential,” meaning they must come from food. Without enough protein, your body may start breaking down muscle tissue to meet its needs.

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How Much Protein Do You Need?

Most moderately active adults need about 0.4 grams of protein per pound of body weight. If you weigh 150 pounds, that’s about 60 grams a day. Older adults and highly active individuals may need more. However, too much protein—especially from animal sources—can stress your kidneys and increase your intake of saturated fat, which is linked to heart disease and diabetes.

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When Should You Eat Protein?

The key is balance. Your body can only use 30–40 grams of protein at a time. Spreading your intake evenly across meals helps your body absorb and use it efficiently. For example:

• Breakfast: 25 grams
• Lunch: 25 grams
• Dinner: 25 grams

This balanced approach supports muscle maintenance and overall wellness.

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Best Sources of Protein

Choose whole food protein sources as often as possible:

• Animal-based: Chicken, fish, eggs, milk, yogurt
• Plant-based: Beans, lentils, tofu, quinoa, nuts, and seeds

These options provide not only protein but also important nutrients like fiber, vitamins, and minerals. If you follow a vegetarian or plant-forward diet, combining different plant-based proteins can help ensure you’re getting all nine essential amino acids.

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Protein and Weight Management

Protein helps you feel full and satisfied, which can support healthy eating patterns and weight management. Since your body doesn’t store protein the way it stores fat, it’s important to include protein in every meal.

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Protein and Muscle Building

While protein is essential for muscle repair, it works best in combination with exercise and carbohydrates. Simply eating more protein won’t build muscle unless you’re also engaging in strength or resistance training.

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High-Protein Shrimp and Broccoli Recipe

Looking for a protein-packed meal that’s easy to make and full of flavor? Try this one-pot garlicky shrimp and broccoli dish. It’s balanced, quick, and perfect for busy weeknights.

One Pot Garlicky Shrimp and Broccoli

Servings: 4

Ingredients

• 3 tablespoons extra-virgin olive oil, divided
• 6 medium cloves garlic, sliced, divided
• 4 cups small broccoli florets
• ½ cup diced red bell pepper
• ¼ teaspoon salt, divided
• ½ teaspoon ground pepper, divided
• 1 pound peeled and deveined raw shrimp (21–30 count)
• 2 teaspoons lemon juice, plus more to taste

Instructions

1. Heat 2 tablespoons oil in a large pot over medium heat. Add half the garlic and cook until it begins to brown, about 1 minute.
2. Add broccoli, bell pepper, 1/8 teaspoon salt, and ¼ teaspoon pepper. Cover and cook, stirring occasionally, adding 1 tablespoon water if needed. Cook for 3–5 minutes or until vegetables are tender. Transfer to a bowl and keep warm.
3. Increase heat to medium-high. Add remaining tablespoon of oil to the pot with the rest of the garlic. Cook until just starting to brown, about 1 minute.
4. Add shrimp, remaining salt and pepper. Cook, stirring, until shrimp is opaque and cooked through, about 3–5 minutes.
5. Return broccoli mixture to the pot, add lemon juice, and stir to combine. Serve warm.

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Tips for Protein Success

• Build meals around lean protein sources
• Add beans or tofu to soups and salads
• Snack on Greek yogurt, nuts, or boiled eggs
• Choose fish like salmon or shrimp for heart-healthy protein

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Frequently Asked Questions

How can I tell if I’m getting enough protein?
If you’re feeling constantly fatigued, have difficulty building muscle, or are frequently hungry between meals, you may need to evaluate your protein intake.

Is it better to eat animal or plant-based protein?
Both can be healthy options. Choose a mix of lean animal proteins and high-quality plant proteins for a balanced approach.

Do I need a protein shake after every workout?
Not necessarily. If you’re eating balanced meals throughout the day, you likely don’t need a supplement. Whole food options are best for most people.

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