In this article we are going to discuss protein, how it benefits us, and good sources.  First, why is protein even important? How does protein intake affect our performance and our recovery? And how are some sources different than others in regard to complete & incomplete protein? Let's take a look.

First, protein is responsible for the building, maintaining, and repairing of muscle tissue. When you work out, you are breaking down your muscles and creating micro-tears within your muscles. For the muscles to recover, you need sufficient rest and protein for the muscles to repair themselves. Once the muscles have repaired themselves that's where the adaptation for strength endurance and fitness come in.
In regard to sourcing protein, most optimal sources will have better ratios of amino acids, and adequate amounts of branched chain amino acids. If you are looking for fast, and easily absorbed protein, the best source, and the golden standard, is whey protein isolate. I always recommend to my clients ingesting whey protein isolate following a workout. Reason being, it's very easily and readily absorbed by the muscles, whereas food sources take a while to break down, liquefy, digest and absorb.
Optimal food sources of protein include eggs, chicken, fish, beef, legumes, turkey, cottage cheese, just to name a few. Now what is highly debated is how much protein is required. Depending on what you read, there are varying opinions in regards to protein intake. However, using, common sense, I believe it is valid to argue that athletes and people who train intensely require a larger amount of protein intake than the average person. For athletes, or fitness enthusiasts, I typically recommend one gram of protein per pound body weight. I recommend dividing this amount of protein in small meals throughout the day, roughly every 2 to 3 hours. That way you can be certain that you are getting amino acids delivered to the recovering muscles constantly throughout the day.
Finally, I always recommend keeping a food journal where you document your protein intake and protein sources. That way you can get a good idea of how you perform utilizing different type of protein sources. The more detailed you can be the better.
I hope this information helps, and as always, I wish you the best of luck in achieving your goals.