What bodybuilders have known for decades is now common knowledge: Increasing the amount of protein in your diet can support weight loss and weight maintenance. A study published in the Journal of Nutrition Education and Behavior reports that 43% of the women surveyed from a nationally representative sample of 1,824 participants consumed protein to help prevent weight gain. Those who said they lost weight consumed an amount of protein roughly equal to what’s recommended by the 2010 Dietary Guidelines Advisory Committee.

True Strength Moment: The committee’s report, which was produced by the USDA in conjunction with the U.S. Department of Health and Human Services, recommends 0.80 grams of protein per kilogram of body weight per day. So a 140 pound person should try to consume 51 grams of high-quality proteins daily. One way to reach that goal is to start the day with a medium sized egg (5 grams of protein), have a tuna salad for lunch (24 grams per can) and a post-workout shake providing 22 grams of rapidly-digesting whey protein. Prepare your meals using skinless chicken breast or salmon the next day.