Protein Functions In Our Bodies 

Protein is needed to create hormones and enzymes, and is part of helping strengthen our immune system. 

Eating more protein does not necessarily mean you will build more muscle. Consuming too much protein is bad for your body because your body will adapt to burning the extra protein instead of carbs and fat for energy. Protein only helps build muscle if there is an increase in number of muscle contractile proteins, damaged tissues, and strength and anaerobic training. 

If you trying to lose fat but keep the muscle, you need enough protein to help build and prevent muscle from shrinking. Trying to lose weight without sacrificing muscle : building diet around high quality protein from lean meat, fish, eggs, poultry, and low-fat dairy products. 

According to something I read online, whey protein has the highest biological value of the proteins, at 100%. This means it is absorbed completely by the body. For this reason, I recommend you have a protein drink after your workout. One that contains a pure whey protein concentrate and/or isolate. These protein sources are broken down easily and digested rapidly in the body.

It is also important to keep your body fuelled with protein throughout the day. It is believed that doing so will help your muscles completely repair itself before your next workout. 

Balancing your meals with high protein foods, carbs and fat is important. Protein shakes are also a good source of protein. Here is a list of high protein foods that you can incorporate into your diet to help build muscle.

1. Chicken and Turkey Breast: for every 100 grams of chicken or turkey breast, there is 30 grams of protein. Since an average chicken breast weighs about 200 grams, each serving will contain ~60 grams of protein. 
2. Fish (Tuna, Salmon, Halibut): for every 100 grams of tuna, salmon, halibut, and snapper, there is a whooping 26 grams of protein. Cod has 24 grams and tilapia has 20 grams per 100 gram servings. 
3. Low Fat Mozzarella and Cottage Cheese: for every 28 gram slice, there is 10 grams of protein in parmesan, 9 grams of protein in mozeralla, and 6 grams in low fat cheddar cheese. 
4. Pork Loin Chops: 100 grams of pork loin chops contains 25 grams of protein. An average chop is about 135 grams, working out to 33 grams of protein per chop. 
5. Lean beef: A 100 gram serving of beef contains 36 grams of protein. Beef is also a great source of vitamin B12, and 100 grams a week is sufficient to maintain the B12 levels we need. 
6. Tofu: Holding 7 grams of protein per 100 gram serving, tofu is a good source of protein for vegetarians or if you're trying to consume meat alternative options. 
7. Beans: specifically soybeans, like edamame, it can hold up to 17 grams of protein per 100 grams. Black, fava, lima, white, and kidney beans contain more than 15 grams of protein per cup sized serving. 
8. Eggs: like beans, they are protein dense for small servings. Every 100 grams calls for 17 grams of protein, but each large egg only contains about 6 grams. 
9. Yogurt, milk, soymilk: a cup of either of these beverages can hold up to 14 grams of protein 
10. Nuts and seeds: these are not only a great source of protein, but also mono and polyunsaturated fats. 100 gram servings can hold up to 33 grams of protein. An ounce of peanuts has 7 grams, and an ounce of almonds, pistachios, or sunflower seeds have 6 grams.