Protein helps to build and repair body tissues (muscles, tendons, and ligaments) and also transports fluids, creates hormones and enzymes, as well as helps with immune responses. It is not used as fuel during exercise unless an inadequate amount of carbohydrates are consumed. Protein is made of aminio acids. There are 4 calories per gram of protein.
Some high protein foods include: meat, eggs, milk, Greek yogurt, nuts, seeds, cheese, beans, tofu, and fish.
You should eat a portion of protien (size of your palm) with each meal. Another way to look at it is intaking about 0.8 grams of protein per kilogram of your body weight. However, this is a minimum and athletes and people who exercise should increase this to 1.4 to 2.0 grams per kilogram of body weight.
Athletes need more protein because they generally have more lean body mass, which requires more protein. Athletes may also lose a small amount of protein in their urine. They also burn a small amount of protein during workouts and will require a little more protein in order to recover from muscle damage.
For more information about protein, check out this article.
Use these websites to help find foods high in protein: