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 1. Muscle growth and repair: Protein is essential for building and repairing muscle tissue.

2. Weight management: Protein can help with weight loss and maintenance by reducing hunger and increasing satiety.

3. Bone health: Protein is necessary for maintaining strong bones and preventing osteoporosis.1. Muscle growth and repair: Protein is essential for building and repairing muscle tissue.

2. Weight management: Protein can help with weight loss and maintenance by reducing hunger and increasing satiety.

3. Bone health: Protein is necessary for maintaining strong bones and preventing osteoporosis.

Immune function: Protein is required for the production of antibodies, which help fight off infections.

1. Animal-based protein: Sources include meat, poultry, fish, eggs, dairy, and whey protein.

2. Plant-based protein: Sources include legumes (beans, lentils), nuts, seeds, whole grains, and soy products

1. General recommendation: 0.8 grams of protein per kilogram of body weight (about 56 grams per day for a 150-pound person).

2. Athletes and bodybuilders: 1.2-1.6 grams of protein per kilogram of body weight (about 80-120 grams per day for a 150-pound person).

1. Lean meats: Chicken breast, turkey breast, lean beef, and pork tenderloin.

2. Fish and seafood: Salmon, tuna, shrimp, and lobster.

3. Eggs and dairy: Eggs, Greek yogurt, cottage cheese, and milk.

4. Legumes: Lentils, chickpeas, black beans, and kidney beans.

5. Nuts and seeds: Almonds, chia seeds, hemp seeds, and pumpkin seeds.

1. Lean meats: Chicken breast, turkey breast, lean beef, and pork tenderloin.

2. Fish and seafood: Salmon, tuna, shrimp, and lobster.

3. Eggs and dairy: Eggs, Greek yogurt, cottage cheese, and milk.

4. Legumes: Lentils, chickpeas, black beans, and kidney beans.

5. Nuts and seeds: Almonds, chia seeds, hemp seeds, and pumpkin seeds.

1. Whey protein: A fast-digesting protein ideal for post-workout recovery.

2. Casein protein: A slow-digesting protein suitable for before bedtime or between meals.

3. Plant-based proteins: Pea protein, rice protein, and hemp protein are popular options for those with dietary restrictions.