Because protein takes longer to digest, it keeps you feeling full: good news for people trying to lose weight. It’s also a champion for your muscles, helping your body build and maintain them.

Do you know how much protein you need and what the best sources are? 

Protein contains all essential amino acids. Great examples include whey (dairy sources), lean meat, egg whites and soy, Cleveland Clinic reports.

Protein should represent about 10 percent to 35 percent of your daily calories, depending on your overall health and activity level. The average healthy adult should have .8-1.0 g/kg of protein each day. This means that an average woman weighing 150 lbs. should aim for 54-68 grams of protein each day. It’s also best to eat a consistent amount of protein each day rather than load up on them one day and go without for the next two. Your body loves consistency, especially in protein intake.

Animal proteins are most ‘bioavailable’. This means that the proteins you get from animal products are the most easily absorbed and used by your body. 

Other great sources of protein are legumes (dried beans and peas), quinoa, nuts, seeds and low-fat dairy products like Greek yogurt.