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Protein is an undoubtedly important nutrient, but where does its intake fit into nutrition? Well, because protein is the building-block of all cells, the quality of the source of the protein you ingest is extremely important. Better protein sources equals better cells. Better cells equals a better, healthier you. There are tons of websites out there with recommended protein intake levels related to your age, body type and goals. I would suggest that you find a source that you trust and then add about 5–10% to the numbers they suggest, particularly if you’re looking to lose weight. My general philosophy is that (with the exception of processed foods), you shouldn’t focus on eliminating things from your diet, like the low-fat or low-carb diet approach suggests. Rather, you should focus on adding things to your diet instead, like adding more fruits and vegetables instead of focusing on cutting out cake and candy. In this case, you’re just adding more protein. Another fact about protein is that it isn’t really stored by your body and needs to be continually replaced. Through all of the current science that we’ve read, we believe that protein should be present in every meal or snack that you eat. Whenever my grandmother served a meal, there was protein, carbs and some fat on the plate. It was the right way to eat then and it’s a smart way to eat now. Finally, there are two specific times that taking in specific quantities of protein are particularly important. The first is post-workout or exercise. When you exercise, your body breaks down tissue and will need a dose of protein to repair and rebuild that tissue. This is one reason why fitness experts often suggest that a post-workout recovery shake with something like whey protein powder added in (and some carbs for energy) is a good idea. The second ideal time for protein intake, perhaps surprisingly, is before bedtime. A recent study by the American Society for Nutrition found that your body processes protein while you sleep, almost as effectively as post-workout. Additionally, they found that your body does not effectively process carbs or fats well while you sleep. So, if you’re going to have a late-night snack, protein is the way to go. My choice would be for about 100–150 calories worth of something yummy and protein-rich like cottage cheese, peanut butter, Greek yogurt or maybe a small smoothie with whey or casein protein. Protein. Protein. Protein. Protein. Protein. Protein. Protein. Keep it on the top of your mind and in every meal or snack you eat and you’ll have a better chance of staying sated and reaching your health and wellness goals. Owen Rothstein is a Foodie & Nutrition Enthusiast. Nutrition Quarterly · 2020 – Volume 2 20 The Good Life