Spread your protein out throughout the day for the most benefit! Protein is essential for muscle growth and repair, promoting satiety (feeling full) and building enzymes and hormones.  

The general recommended protein intake for a healthy adult is 40 to 70 grams (about 5 to 6.5 ounce equivalents).  This increases slightly for older adults and athletes who have higher protein needs.  Typically we consume most of our protein with our evening meal.  A study at the University of Texas Medical Branch suggests that spreading our protein intake throughout the day has more benefit than not doing so.  This study found that eating the same amount of protein at each meal (30 grams) resulted in more muscle building than eating the same amount of total protein that was consumed primarily at night.  

What are protein rich foods?  Click here to find out.
 
Protein Food websites: (commodity groups)
http://www.iabeef.org/
http://iowaturkey.org/
http://www.porkbeinspired.com/
http://iowaegg.org/#sthash.OkTbcahp.dpbs
https://www.midwestdairy.com/
http://www.iasoybeans.com/
 
Additional websites:
Main page: http://www.extension.iastate.edu/foodsavings/
Protein information: http://www.extension.iastate.edu/foodsavings/page/protein
 
Older adults and protein needs:
http://www.purdue.edu/newsroom/releases/2014/Q1/elderly-women-may-benefit-from-higher-amounts-of-protein.html
 
http://www.health.harvard.edu/blog/daily-protein-needs-seniors-still-unsettled-201406117208