Why is Protein Important?
Protein is one of the three macronutrients essential for human health. It's made up of amino acids, which are the building blocks of muscle, skin, enzymes, and hormones. Your body needs adequate protein to repair tissues, build muscle, support immune function, and maintain healthy hair, skin, and nails.
Protein Requirements by Goal
🏃 General Health / Sedentary
0.8 - 1.2g per kg of body weight
💪 Maintain Muscle Mass
1.4 - 1.8g per kg of body weight
🔥 Fat Loss (while preserving muscle)
1.8 - 2.4g per kg of body weight
🏋️ Muscle Building / Bodybuilding
2.0 - 2.4g per kg of body weight
Benefits of Adequate Protein Intake
- •Muscle Growth & Recovery: Protein provides amino acids needed for muscle protein synthesis after workouts.
- •Increased Satiety: Protein is the most filling macronutrient, helping reduce hunger and cravings.
- •Higher Thermic Effect: Your body burns 20-30% of protein calories during digestion.
- •Bone Health: Adequate protein supports bone density and reduces fracture risk.
- •Metabolism Boost: Higher protein intake can increase metabolic rate.
Best Protein Sources
🥩 Animal Protein Sources
Chicken Breast (100g)
31g protein, 165 calories
Lean Beef (100g)
26g protein, 250 calories
Salmon (100g)
25g protein, 208 calories
Eggs (2 large)
12g protein, 140 calories
🌱 Plant Protein Sources
Tofu (100g)
8g protein, 76 calories
Lentils (100g cooked)
9g protein, 116 calories
Chickpeas (100g cooked)
8.9g protein, 164 calories
Quinoa (100g cooked)
4.4g protein, 120 calories
Protein Timing Tips
- 1.Spread intake throughout the day: Aim for 20-40g per meal for optimal muscle protein synthesis.
- 2.Post-workout protein: Consume protein within 2 hours after training for recovery.
- 3.Breakfast protein: Starting with protein helps control hunger throughout the day.
- 4.Bedtime protein: Casein protein before bed supports overnight muscle recovery.