The best way to achieve maximum protein absorption is to consume five or six smaller meals throughout a day, every two to three hours. When it comes to food protein builds and repairs muscle, but it also breaks down the glucose bonds, allowing energy to be used. It is responsible for muscular contraction, helps transport oxygen and nutrients, gives elasticity to blood vessels, and keeps the hair and nails healthy. Its best to consume complete proteins, the proteins containing all the essential amino acids. Milk, eggs, whey, fish, poultry and beef are the best sources of complete protein. Not every meal has to be solid food. A couple of the meals you may have between some food meals can be protein shakes or meal replacement shakes.