If you are training for an athletic competition or embarking on a serious fitness program, or just looking to promote your overall health, you need to include adequate protein in your diet. Protein is important to build and repair muscles and to prevent iron deficiency.
Aim for 2 to 3 servings (4 to 6 ounces) of high-protein foods daily. Although bodybuilders get plenty of protein, other athletes such as runners and cyclists, may neglect protein-rich foods such as lean beef or chicken in favor of more carbohydrate-rich foods such as pasta. If you don't eat much meat or you are a vegetarian, be sure to include plenty of non-meat protein sources such as nuts, beans, and peanut butter in your diet.
Some quick and easy protein choices include a lean roast beef sandwich, chicken without the skin, peanut butter on whole grain bread, and tofu added to salads, chili, or other dishes.
The average person needs 0.6 to 0.9 grams of protein per pound of body weight daily, and serious exercisers will need more, especially those who are trying to increase muscle. You can and should get plenty of protein from your diet by eating foods such as meat, eggs, or milk. But whey is extremely high in protein, too, and your body absorbs whey protein supplements much more quickly than the protein from meat or eggs, so the protein is readily available to your hard-working muscles. If you are trying to build strength and bulk, a whey protein supplements may be helpful.