Everything You Need to Know About Protein


Protein is a “hot topic” in the news and there is plenty of scientific research on the benefits of protein to warrant the attention. Dietary protein plays a key role in weight management, muscle building, appetite control, and preventing loss of lean body mass and osteoporosis. There are a variety of dietary protein sources consumers can look to for these benefits including animal and plant sources. While we may all understand protein is a “good for you” nutrient, there may still be questions on how much protein you should eat, when you should eat it and the difference in types of proteins. IFIC Foundation resources on protein can help answer these common questions and help you learn how to put protein on your plate.



Protein Power Couples: How to Pair

You’ve probably heard that protein is good for you but there’s more to the protein story than that. For young women, it’s important to make sure you are getting enough protein from all the different sources in the right amounts and many of us may be missing the mark. Let’s face it- our daily lives are so busy, the last thing we think about is if we are pairing our proteins correctly- I can barely pair a cute outfit in the morning for work! Read on to find out why it’s so important to focus on protein pairing and how to create your own protein power couple.

free education credit on protein

Putting the “Pro” on the Plate: Protein Consumption for Active Adults

Created by Registered Dietitians and a Sports Fitness expert, this course will equip fitness professionals and active adults with education to help maximize performance and achieve a healthful diet through protein consumption. Topics to be addressed include specific benefits of protein for muscle growth and repair, recommendations for quantity and type of protein to consume with exercise, distribution and timing of protein intake with exercise; high quality protein sources in food; protein supplementation; and protein for resistance training, endurance, and weight loss. In addition to highlighting the proven benefits of protein, the course will provide applicable strategies to incorporate protein into meals and snacks. After taking the course, you’ll be able to call yourself a  “protein pro” as youwill understand how protein is critical for active adults and the appropriate recommendations.

protein for recreational athletes

Protein for Recreational Athletes 

You may not be interviewed on ESPN any time soon, but if you're hitting the gym (or the running path, or the dance studio ... ), it could still affect your protein needs. Check out our latest infographic to figure out how much protein you need, and read Top Protein Myths for Gym-goers – Exposed!

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Protein Fact Sheets

These protein fact sheets highlight the role of dietary protein throughout the lifecycle; specifically for young children, women 18-45 years old, millennials and baby boomers. These up-to-date fact sheets offer audience specific rationale for optimal protein intake, RDA for dietary protein, common dietary protein sources and practical tips for including protein sources at all eating occasions. These fact sheets can be used as a single resource or accompany a broader discussion of the importance of a balanced diet, which includes physical activity, to achieve a healthy weight and active lifestyle.

food journal

Protein and Weight Managment

This FoodInsight article discusses how protein may have an effect on an individual’s ability to manage their weight in a variety of ways, by: 1) increasing levels of satiety; 2) maintaining lean body mass thus possibly increasing energy expenditure; and, 3) overall dietary compliance. While each of these individual relationships to protein and weight management is being studied independently, their inter-relationship to each other likely contributes to protein’s association with weight maintenance.


protein and exercise

Protein and Exercise Infographic

This infographic illustrates exactly how to include protein in your diet with exercise. It answers the question of how much protein and when with simple, easy to follow steps on incorporating protein into your diet.