Protein is one of the substances your body needs to grow and work properly. Your body needs protein every day to carry on with its regular activities. Your muscles, especially, is powered by protein to produce contraction so that you can have firm and toned muscles. But the body has to get enough supply of protein in order to do this.

Dietitians suggests the following protein amount for certain individuals:

Inactive individuals : 0.4g of protein per pound of body weight ( a 180lbs man will need 72g)
Active individuals : 0.5 - 0.75g

Sport-active individuals : 0.6 - 0.9g

Body builder individuals : 1 - 1.25g

Be informed that almost all foods contains protein. But here are some foods that are an excellent source of protein to help you build and tone up those muscles.

Egg whites. It may not be very enticing but its protein-packed!
Experts agree that egg whites are packed with protein that can be easily digested without the worries of ingesting those nasty fat.

Whole Egg. The egg yolk can make some people uneasy. Dreading the infamous fat within most people are afraid of consuming this dairy produce. But in truth, it contains great amount of protein which is very helpful not only for the muscles but for the hair, nails and the skin It just needs to be taken in adequate quantity.

Studies have shown that the egg yolk contain far much higher amount of protein than the egg whites. Taking an egg a day is enough but not enough to get your cholesterol high.

Steak. If you want to build up those muscles then get crazy on red meat. Not only is it packed with amino acid built protein, but it also contains creatine and iron

Giving you a 3 way dose of much needed nutrients to get you through your day.

Chicken. Want to eat meat without the guilt? Head up for some lean chicken breast meat. It may not be red meat but it contains enough protein for your body needs. One lean cut contains only 2g of fat.

Tuna. It is not very uncommon to see a gym buff eating away tuna, fresh from the can, while doing some exercise routine. Maybe because they understand what their tuna is packing. Tuna meat is very high on the essential amino acids ,building up the protein, which is necessary if you want to bulk up those muscles. And because of the omega 3 nutrient, tuna meat lessens the threat of arterial disease.

Cottage cheese. It may not seem much to men, but cottage cheese packs a wallop of protein within. It contains an exceptional amount of protein which is relative to what your body needs.

Salmon. Tired of eating tuna? Well, salmon is a great alternative to relieve you from your tuna-eating days! It packs in just about the right amount of protein you need for your diet. As it also contains the omega-3 nutrient you can be certain to live a fair amount of years additional. It has an exceptionally eminent amount of protein as well as a complete strain of amino acids.

Charles Volcolatte is a health and weight loss researcher for www.skinnyasap.com. He writes and researches actively on Healthy Weight Loss Information and shares his knowledge at www.skinnyasap.com where he works as a staff writer.

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