Proteins, consisting of chains of amino acids, exist in every cell in our bodies. They are the building blocks of life, needed for bodily repair and maintenance. In general, it is recommended that 10 to 35 percent of an adult’s daily calories come from protein—for a 2000-calorie diet, that means approximately 46 grams for women and 56 for men . For children ages 1 to 3 the recommended amount is 20 percent, for older children to young adults up to age 18, it is 30 percent.

Best Protein Sources

Complete proteins contain all nine amino acids. Most complete protein foods are animal-based such as cheese, milk, eggs, meat, poultry and fish. Beans, nuts and soy are high in protein.

A one-ounce piece of Parmigiano Reggiano® cheese supplies 20 percent of your daily need for protein. It is also considered a high-quality protein food –because it is digested so easily.

The long aging of Parmesan creates crunchy crystals, indicating that the proteins have been “pre-digested” by the cheese’s enzymes.

There’s one more way that Parmesan qualifies as a high-quality protein food: It is a naturally made cheese with no additives or preservatives. For anyone interested in a healthy diet, it’s a real bonus to eat a cheese that has been made in the same traditional way for more than 800 years!

Finally, Parmesan is a low-carb as well as high-protein food.

High-protein Foods for the Highly Active

It’s traditional for Italian athletes to prepare for competition by eating a bowl of pasta topped with a generous sprinkling—2 tablespoons–of Parmigiano Reggiano. This combination gives them the balance of carbohydrates, protein and fat needed to excel. The carbs in the pasta break down quickly, supplying a surge of energy, and then the nutrients in the cheese kick in.

Many athletes tuck in a portable and highly nutritious piece of Parmesan, convenient as a mid-course energy boost, They find this whole food preferable to alternatives such as soy-based bars or supplements. Another option is an Almond-Cherry Endurance Bar laced with Parmesan.

Of course, most of us are not elite athletes—just people trying to follow a healthy lifestyle that includes exercise and the right nutrition. But, we can take some hints for high-performing athletes by incorporating high protein foods such as Parmesan into our diet.

Foods High in Protein for Seniors

As early as age 30, when people stop building bone mass, many people lose muscle and bone mass as hormones decrease and they become less active. Making sure to consume body-building proteins can help. For elderly, the importance of protein intake is crucial to help maintain their health status and if they get sick, help the healing process when they are sick.

Digestive issues can be more of an issue at this stage of life. For this reason, easily digestible, high protein foods such as Parmigiano Reggiano are an ideal addition to the diet.