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вЂ‹ Pea proteinвЂ‹ is among the most popular forms of plant protein, according to Taub-Dix.

Researchers concluded that animal protein sources tend to be more effective.

вЂ‹ Revved-up metabolism:вЂ‹ Muscle burns more calories than fat, so increasing your protein intake, which can help build muscle, can in turn help spark your metabolism, according to the August 2019 вЂ‹ NutrientsвЂ‹ study.

Animal proteins are better at supporting muscle growth, however, because they tend to contain more essential amino acids than plant protein (but more on that below).

вЂ‹ Increased muscle mass:вЂ‹ Plant-based protein (and protein in general) can help increase or maintain muscle mass, according to an August 2019 study in вЂ‹ NutrientsвЂ‹.

вЂ‹ Improved bone health:вЂ‹ The role of protein for bone health has long been debated, but recent research shows that increased protein intake (regardless of the source) can have a beneficial effect on bone density, according to the American Society for Nutrition.

We still need more research to determine if protein in powder form is also filling, and the satisfaction factor might vary depending on the type of protein, according to a December 2011 study in вЂ‹ Nutrition JournalвЂ‹.

Although this doesn't mean you should load every meal with protein, introducing a bit more of the macro can help promote feelings of fullness. вЂ‹ Feeling fuller:вЂ‹ Protein in food is filling and can help prevent weight gain, according to a June 2015 study in the вЂ‹ American Journal of Clinical NutritionвЂ‹.She co-leads a popular online workshop with exercise physiologist John Ivy PhD, available at Our Editorial Process

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In addition to inspiring sports-active people to win with good nutrition, Nancy educates dietitians, trainers, coaches, and other health professionals how to effectively teach the sports nutrition message. Nancy also writes a monthly nutrition column, The Athlete's Kitchen, which appears regularly in 100+ sports and fitness publications and websites. Her nutrition advice has even graced the back of the WheatiesвЂ™ box! Her best-selling Nancy Clark's Sports Nutrition Guidebook has sold over 750,000 copies and now is available in a new 6th edition (2019). She has over 40 years of experience helping thousands of active clients-from вЂњordinary mortalsвЂќ to Olympians-win with good nutrition.

Nancy Clark MS RD CSSD (Certified Specialist in Sports Dietetics) counsels both competitive athletes and casual exercisers at her successful private practice in the Boston-area (Newton, MA).