Mon, September 28, 2026 at 3:51 PM UTC
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Protein is buzzy right now, with influencers and bonafide nutrition experts alike sharing the best sources of it, and tips to boost intake. But this macronutrient has always won the popularity contest in our books, and for good reason — it wears so many hats when it comes to our body runs and our overall health.
“Protein is an essential nutrient that plays two categorically critical roles in human biology — one for structure (it’s the key nutritional component of muscles, skin, bones and other tissues), and the other for function (aiding in countless biochemical processes in our bodies, such as hormone regulation),” explains Jaclyn London, M.S., R.D., C.D.N., an NYC-based registered dietitian, consultant, podcast host and author of Dressing on the Side (and Other Diet Myths Debunked: 11 Science-Based Ways to Eat More, Stress Less, and Feel Great About Your Body).
So getting enough protein is super important — especially as we get older, when maintaining muscle mass and bone density should be top of mind to help prevent falls or fractures that could disrupt our quality of life.
Before you start super-loading your daily protein intake, here’s some food for thought that London says everyone should keep in mind:
If you aim to eat a source of protein with each meal and snack throughout the day, you can meet your protein needs without overthinking it too much. Stressing over protein goals can hamper sustainable healthy eating patterns, and “I see people all the time who have been influenced by social media into thinking we need to be eating protein in amounts that are simply impossible to do without feeling stuffed or relying on supplements — and I’m here to take that concern off your plate,” London says. “There is a better way.”
Ready to pump up the protein to stay vibrant for life? Here are some of the foods highest in protein, plus expert-backed tricks for how to increase your protein intake.
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