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    Here's Everything You Actually Need To Know About Protein

    Starting with: WTF is it and what does it actually do?

    1. Let's start at the beginning. WTF is protein actually?

    2. When dietitians talk about proteins they generally mean any food (or food product) whose dominant macronutrient is protein (as opposed to fat or carbohydrates).

    3. Protein is kinda special because of its ability to keep you full for a long time.

    4. Most Americans are probably getting enough protein — just maybe not from the healthiest sources.

    5. Vegans might have to put a little more thought into their protein intake, especially if they're super active.

    6. As you might already know, the more active you are, the more protein you tend to need.

    7. And if you're a regular exerciser, have some protein after you work out.

    8. Aim to get your protein from a variety of sources, including plant-based sources.

    9. Just because adequate protein is good, it doesn't mean a ton of it is way better.

    10. You can do a bit of math if you want some hard numbers on what your protein intake should look like.

    11. But you can also basically eyeball it.

    12. Don't be afraid to snag a protein bar when you're in a pinch.

    13. When it comes to protein powders, choose one that's high in protein and low in crap.

    14. And if you're too busy to cope with balanced meals, turn a protein shake into an actual meal by adding a bunch of delicious stuff.