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Protein: the building block of a stronger you

Updated: Aug 12

Eating enough protein isn’t just for world class athletes. Your body requires protein to remain healthy and function the way it’s supposed to. Incorporating protein rich foods into your diet can provide many short-term and long-term benefits. Some of the many benefits of protein consumption include strong bones, increased metabolism, weight loss, lower blood pressure, healthy immune system, and appetite control.

The amount of protein you should consume daily is another factor to consider. The Recommended Daily Allowance (RDA) is .8 grams per kilogram of body weight. For example, a 200-pound person should consume approximately 70 grams of protein per day. Athletes and those trying to increase muscle mass may require more protein than the average person. It’s important to note the over consumption of protein can cause more harm than good. So, if your goal is to increase muscle mass, consult with a professional who specializes in nutrition before making any major adjustments to your diet.

Naturally the next question is what foods are rich in protein? There are several healthy and nutritious protein rich goods. High protein foods include lean fish, poultry, certain red meats, nuts and seeds, cottage cheese, Greek yogurt, and many others. Check out this article by Healthline on 16 delicious high protein foods. Here are my top three favorites!

Lean TurkeyNutrition (100g serving) – 190 calories, 30g protein, 0 carbs, 7g fat

Benefits - Rich in protein, low in fat, rich in vitamin B and other essential minerals, may support heart health

How to eat – Turkey burgers, Turkey Lasagna, Turkey Taco Bowls


Nutrition (85g serving) – 175 calories, 19g protein, 0 carbs, 4g fat

Benefits – High in protein, low in saturated fat, great source of vitamin B12 and D, loaded with potassium

How to eat – Baked Salmon, Salmon on A Bagel, Grilled Salmon

Cottage Cheese (226g serving) – 163 calories, 28g protein, 6g carbs, 2g fat

Benefits – Promotes bone strength, high in potassium, phosphorous, selenium, and vitamin A

How to eat – Cottage Cheese with fruit and/or granola, Cottage Cheese Pancakes

If increasing protein in your diet is a struggle, taking a protein supplement can be both effective and convenient. I recommend the protein powder at Redcon1. They have a variety of proteins to choose from and a flavor for everyone. Before taking any supplement it’s important to consult with your doctor to ensure it’s a good option for you. Always looks to your diet and opt for whole foods for all your nutritional needs. It’s always the best way to go!


Harvard Health Publishing. Harvard Medical School. The Scoop on Protein.

WebMD. The Health Benefits of Salmon

Healthline. Why Cottage Cheese Is Super Healthy and Nutritious.

Nourish by WebMD. Benefits of Protein


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