Protein can be found in a wide variety of foods including meat, poultry, fish and seafood, nuts, seeds, and legumes (e.g., beans, peanuts, lentils, etc.). Protein quality refers to the number of essential amino acids found in that food. Amino acids are the building blocks of protein molecules, all of which are needed by the body, but the body can create some on its own from other inputs. Those that the body cannot create on its own are considered 'essential amino acids', and we must consume these from food. A complete protein contains all essential amino acids in the right amounts the body needs. Not all foods are considered complete proteins, but the more complete a protein food is the higher its quality.

Animal products are considered complete sources of protein. Plant products are often lacking one or more essential amino acids or don’t contain the right amount of all essential amino acids.

There are many other nutrients present in protein-containing foods. When thinking about protein quality, considering the saturated fat content, sodium content, and other lesser desired nutrients is equally as important as just total grams of protein. Recommendations for protein intake promote lean protein variety. Lean protein sources include lean meats trimmed of visible fat, poultry (emphasis on white meat), shellfish, fish, low-fat or nonfat dairy, and plant-based options. Americans are also encouraged to limit their intake of processed meats such as hot dogs, sausages, bacon, ham, and deli meats.

Protein complementation takes two or more incomplete proteins that complement one another to create an overall complete, higher-quality protein profile. This can be achieved by consuming a variety of protein foods throughout the day from non-animal food groups such as grains, legumes, nuts, seeds, and starchy vegetables. Tofu is an example of a complete plant-based protein as soy is an excellent protein source. Dairy is a high-quality, leucine-rich source of protein for plant-based eaters that consume dairy products, and eggs are too.

The International Society of Sports Nutrition recommends that protein be spaced throughout the day, and consumed at all meals and snacks. This ensures the body is consistently receiving protein to promote recovery and other bodily processes, while also hitting daily protein goals. This is especially important for members in a caloric deficit. Most protein recommendations are based on weight with consideration given to health status and activity level. Larger individuals and more active individuals need more daily protein than their more petite or less active counterparts. Research suggests that it is more appropriate in order to optimize muscle by gaining higher protein in a caloric surplus setting rather than a caloric deficit.

1. Ingest protein at all meals and snacks throughout the day about every 3-4 hours

2. Consume 20-40 grams of a high-quality, lean protein option at each eating event, with higher doses being needed for larger or more active individuals

3. Emphasize lean protein variety, especially for plant-based eaters

4. True, significant muscle mass gains may require higher amounts of total calories as well as protein

Chicken & Turkey:

• Focus on white meat

• Cooking method matters. Preferred methods are baked, grilled, or broiled.

• Aim for at least 93% lean when choosing ground options. Drain grease before serving.

Lean Beef

• Chose cuts labeled "choice" or select" and not "prime". "Prime" indicates more fat

or marbling.

• Opt for sirloin, round, or cuts with less visible fat or marbling.

• Trim visible fat before serving.

• Cooking method matters. Preferred methods are baked, grilled, or broiled.

• Aim for at least 93% lean when choosing ground options. Drain grease before serving.

Pork

• Opt for the loin, round, or chop.

• Trim visible fat before serving.

• Cooking method matters. Preferred methods are baked, grilled, or broiled.

White Fish

• Cooking method matters. Preferred methods are baked, grilled, or broiled.

• If canned, choose options in water versus oil packed. If able, select options without added salt.

• Examples include cod, tilapia, pollock, flounder, or swordfish. Cold water fish, such as salmon or trout, contain larger fat amounts and would not be considered lean.

Shellfish

• Cooking method matters. Preferred methods are baked, grilled, or broiled.

• If canned, choose options in water versus oil packed. If able, select options without added salt.

• Examples include shrimp, scallops, lobster, crab, and clams.

Beans

• Can be fresh or canned. If canned, strain and rinse before cooking or serving.

• Also a source of fiber.

Lentils

• Also a source of fiber.

Tofu

• Be sure to press the tofu to remove excessive fluid.

• Can be eaten out of the package without cooking.

• Cooking method matters. Preferred methods would not add fat back to the tofu.

Soy Milk

• Be cognizant of added calories from flavorings.

• Plain Nonfat

Greek Yogurt

• Be mindful of what is added to the yogurt or consumed with it.

Low-fat or Nonfat Cottage Cheese

• Be mindful of what is added to the cottage cheese or consumed with it.

Low-fat or Nonfat Milk

• Dairy is an excellent source of the amino acid leucine which can help signal muscle recovery.

Whey Protein Isolate

• Be cognizant of other additives in the ingredient list you don't recognize. A clean protein supplement would have whey protein isolate as the first ingredients in the ingredient list and minimal other things thereafter. Mixing with milk increases protein and leucine content. Mixing with water minimize calories. Mixing with soy milk increases protein content. Mixing with other milk alternatives adds calories but not high quality protein.