Protein is an essential macronutrient. It is made up of building blocks called amino acids. Protein has many functions in the body: It provides structure in the form of connective tissue, bone, hair and muscle and creates the framework for hormones, neurotransmitters and antibodies in our immune system.

There are both animal and plant-based sources of protein.

• Animal sources include beef, pork, lamb, wild game, poultry, eggs, fish and dairy
• Plant-based sources include almonds, pistachios, walnuts, hemp, chia and sunflower seeds, beans and legume and whole grains

Daily protein needs change with age, health status, pregnancy & breastfeeding, activity level and fitness goals. Generally speaking, we recommend 0.8 grams of protein per kilogram of body weight for adults. So, a 150 lb person (68 kg) should consume at least 55 g of protein daily.