When you purchase through links on our site, we may earn an affiliate commission. Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes. Meat, seafood, poultry, grains, beans and dairy products protein fat and carb calories per gram good sources of protein.

The word protein comes from the Greek “protos,” which “reflects protein’s top- shelf status in human nutrition,” Harvard Health reported. When protein is broken down in the body it helps to fuel muscle mass, which helps metabolism,” said Jessica Crandall, a registered dietitian nutritionist, certified diabetes educator and national spokesperson for the Academy of Nutrition and Dietetics. It also helps the immune system stay strong. Proteins are complex structures in the body.

Here, the brightly colored and twisty blobs represent different immune system proteins on the outer layer of a T-cell, a type of white blood cell that helps the body to identify foreign invaders. For example, research has shown that satiety, or feeling full after a meal, improved after consuming a high-protein snack. A similar study published in 2015 in the Journal of Nutrition found that adolescents who consumed high-protein afternoon snacks showed reduced appetite, satiety and diet quality. The teens also had improved moods and better cognition. How that equates to grams of protein depends on the caloric needs of the individual. A safe level of protein ranges from 0. 8 grams of protein per kilogram of body weight , up to 2 grams of protein per kilogram for very active athletes,”” said Crandall.

But most Americans truly need to be eating about 1 to 1. 2 grams of protein per kilogram of body weight. Most people need 20 to 30 grams of protein per meal,” said Crandall. 5 egg whites at breakfast or 3 to 4 ounces of meat at dinner. Most American women are not getting anywhere close to adequate protein at breakfast, according to Crandall. That could be hindering their muscle mass, their metabolism and their hormone levels.

Crandall cautioned parents against stressing protein consumption for their children, who typically get sufficient protein. It’s important to focus on fruits and vegetables for kids, but protein supplementation for kids is going overboard,” she said. When considering how to get protein into kids’ diets, parents should focus on whole foods and natural sources. All food made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are considered part of the protein group, according to the USDA.