Nov. 15, 2016

How Protein Helps Fuel Healthy Active Lifestyles

Health & Nutrition

When it comes to fueling healthy active lifestyles, protein-rich foods such as eggs are brimming with benefits. Protein helps provide longer-lasting energy and supplies vital building blocks for muscle growth and repair.1-4 Protein is an essential source of energy at every age and stage!

Lasting Energy

Did you know, the energy we get from eating protein-rich foods, satisfies us longer than the energy from foods rich in carbohydrates or fats. 1,2 Research actually shows that people tend to feel full longer after a protein-rich meal. 1,2 That’s one of the reasons it’s smart to enjoy some protein at each meal - for breakfast, lunch, dinner and snacks - to help fuel active lifestyles.

Muscle Matters

High quality protein from foods such as eggs also provides all of the essential building blocks for healthy muscle growth and repair. That’s important at every age and stage throughout life – for nurturing growing children to supporting healthy aging. In fact, studies have demonstrated that getting enough protein helps prevent the loss of both muscle and bone as we get older. 3,4

Healthy Living

Parents, grandparents, aunts, uncles, teachers, coaches, and family friends can all serve as tremendous role models for healthy eating and active living. Kids learn by the examples they see being set by all the adults around them. Planning nutritious family meals (with a good source of protein) and time to be physically active together teaches kids to value healthy living.

Protein Wise

Having long-lasting energy and strong healthy muscles and bones helps support an active lifestyle and helps us make the most of our days. Keep in mind that if you are very physically active or an athlete you have even higher protein requirements than a less active person. 5

Quality Protein

Eggs are a simple way to put an excellent source of protein and a healthy dose of nutritional goodness on your plate at any meal. Two large eggs, recommended as a serving from the Meat and Alternatives food group by Canada’s Food Guide, provide   12 grams of high quality protein.

To learn more about the many benefits of protein and how much protein you need each day, read The Importance of Protein in Your Diet .

Try these recipe ideas on our Recipe Page :

Cocoa Peanut Butter & Banana Smoothie (10 grams of protein per serving)

Greek Scramble Pita Pocket (11 grams of protein per serving)

Crustless Green Eggs and Ham Quiche (13 grams of protein per serving)

Valerie Johnson


Nutrition Wise Communications


1.Westerterp-Plantenga MS et al. Dietary protein – its role in satiety, energetics, weight loss and health. British Journal of Nutrition, 2012; 108; S105-S112.

2.Halton TL and Hu FB. The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review. Journal of the American College of Nutrition 2004; 23: 373-385.

3.Aubertin-Leheudre M, Adlercreutz H. Relationship between animal protein intake and muscle mass index in healthy women. Br J Nutr 2009; 102:1803-1810.

4.Heaney RP and Layman DK. Amount and type of protein influences bone health. Am J Clin Nutr, 2008; 87(5):S1567-70.

5.Campbell B, Kreider RB et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition 2007; 4:8.