We use protein to build and repair muscles, but our bodies don’t maintain stores of protein. This means that we need to feed our bodies important proteins every day. This is especially true for people who are working out regularly or trying to build muscle. Weightlifting breaks down fibers in your muscles. In order to rebuild them, your body needs a wide range of amino acids found in proteins. The amount of protein you need depends on your weight, so there’s no set number that applies to everyone. You should aim to consume at least 0.4 grams of protein for every pound of body weight. This number is probably higher when working out regularly.

If you want to build lean muscle while working on your weight loss goals, you need to maximize the amount of protein you get per calorie. Incorporate foods that deliver protein with almost no fats or carbs. We’ve listed some of the Best Sources of Protein for Weight Loss so you can choose which foods work best for you.