An official website of the United States government
Here's how you know
A .mil website belongs to an official U.S. Department of Defense organization in the United States.
A lock (lock ) or https:// means you’ve safely connected to the .mil website. Share sensitive information only on official, secure websites.

Commentary Search

March Fitness Tips

  • Published
  • By Michelle Walker
  • 169th Force Support Squadron

Why is protein important for your body

Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

1/2 cup low-fat cottage cheese: 10-14g

1/2 cup cooked lentils: 9g

1/2 cup cooked kidney beans: 7g

2 tablespoons natural-style peanut butter or almond butter: 6-8g

3 oz skinless chicken breast : 25g

3 oz fish fillet (depending on type of fish): 17-20g

1 ounce cheese: 7g

1 ounce nuts: 4-7g

1 large egg: 6g

4 ounces low-fat plain yogurt: 6g

4 ounces low-fat milk: 4g

How to Prevent Shin Splints:

  • Wear shoes with good support and padding that fit your foot type.
  • Warm up before working out.
  • Maintain proper mobility in your ankles and hips.
  • Stretch the muscles in your legs, especially after workouts.
  • Improve strength in the stabilizing muscles of your core, hips, and ankles.
  • Stop working out as soon as you feel pain in your shins.