Protein is a critical part of the diet for the athlete and the active person, but give some consideration to the type and amount. Less legs is usually a better choice – meaning more fish, chicken breast and turkey breast over dairy, red meat, dark meat and pork products. Look for low fat dairy, lean cuts of pork and beef and grass-fed four legged animals. Have protein throughout the day rather than just with dinner. Remember that 1 serving is 3oz /100g which is 25 grams of protein. This equates to a deck of cards, or the palm of your hand. Too much protein at one time can not be digested and will stress the body to process it. Give some thought to incorporating one meat free day per week and trying out some fat-free vegetable sources of protein such as dried beans and lentils.