Protein is essential to the growth and repair muscles following a workout. The body’s diet should consist of 15% percent, though there are many fad high-protein diets floating around the health and exercise industry today. The Midwest Man isn’t endorsing a high-protein diet, nor is it condemning one. The fact is that we don’t know the long term side effects of such an eating plan.

Regardless, protein is important and something the body needs to function. And if you’re working out and trying to build muscle mass, it’s critical to achieving your goal. Proteins are made up of amino acids, chemical units that allow the body to repair itself. In fact, protein needs to be taken regularly as it is not stored by the body. After a heavy weight training session at the gym, protein consumption within 30 minutes of working out will greatly benefit the body by aiding its repair.

Eating lots of protein won’t make you stronger; only exercise will do that. There is something interesting data showing that too much protein might actually harm the body over a significant period of time. However, it is undeniable that protein is a building block to getting stronger – a nutrient essential to the casual exerciser and athlete alike.

Here is the Midwest Man’s list of 5 sources of protein that will help meet your needs.

1.      Protein Shakes – Protein shakes are ideal right after a workout. They’re quick and easy. Whey protein is absorbed by the body quickly while casein protein is released over a period of hours. Mixing a shake with whey and casein proteins is the best of both worlds.

2.      Whole Almonds – Not only do whole almonds reduce bad cholesterol, but they provide amino acids that are essential for muscle growth. Instead of grabbing a bag of Doritos while watching the game, reach for a bowl of almonds.

3.      Beans – While beans are high in fibers and antioxidants, they are also a great source for protein. Nutritionists have been the singing the praises of beans forever. Why shouldn’t you?

4.      Wild Fish – Wild fish, such as salmon, is a great source for omega-3 fatty acids, as well as protein. Wild fish supports heart, joint, and brain health while helping repair those muscles you destroyed at the gym.

5.      Eggs – Though they’ve gotten a bad rap over the years, it’s all for not. Eating the yolk provides nutrients that outweigh the negative cholesterol effect, so eating 1 or 2 a day won’t hurt. In fact, according to Men’s Health, “Calorie for calorie, eggs deliver more biologically usable protein than any other food, including beef.”