Nutrition 101: The Benefits of Protein

Benefits of Protein

The benefits of protein:

Build Muscle

Since you need protein to build muscle, eating enough protein will ensure your body has what it needs to build that muscle.

Maintain Muscle

Consuming an adequate protein intake will improve muscle recovery and prevent your muscles from breaking down after exercising.

Fat Loss

Protein has the highest thermic effect: your body burns more calories digesting proteins that carbs or fat. Protein also keeps you feeling full longer.


How much protein do you need?

The “right” amount of protein for any one individual depends on many factors… including activity levels, age, muscle mass, physique goals and current state of health.

Below is the average protein intake recommended by the United States RDA:


Activity Level: Sedentary

Recommended Protein Intake: 0.4g per lb of body weight.


Activity Level: Very Active

Recommended Protein Intake: 1.2g per lb of body weight.


Best Sources of Protein:

Vary your protein sources so you get a full range of amino acids.

  1. Organic Skinless Chicken Breast
  2. Organic Cage-Free Eggs
  3. Plain, Non-Fat Greek Yogurt
  4. Tuna
  5. Fresh Salmon
  6. Organic Lean Beef Steak
  7. Quinoa
  8. Kidney Beans
  9. Lentils

About the Author

, Celebrity Personal Trainer and Fitness & Nutrition Expert headquartered in Scottsdale, AZ. He specializes in helping men and women achieve weight loss, muscle building, toning and other customized fitness & nutrition programs to create a Healthy Lifestyle. James offers private luxury personal training, 12-week custom workout plans, and personalized nutrition meal plans. Follow on Google+.

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