Protein is an essential macronutrient that plays a key role in muscle growth, tissue repair, immune function, and hormone production. Unlike carbohydrates and fats, the body does not store protein, so it’s important to consume it regularly through your diet.
1️⃣ What Is Protein?
Protein is made up of amino acids, which are often called the building blocks of life. There are 20 different amino acids, and 9 of them are essential, meaning they must be obtained from food because the body cannot produce them on its own.
2️⃣ Types of Protein Sources
Protein comes from both animal-based and plant-based sources.
🟢 Animal-Based Protein Sources (Complete Proteins)
Animal proteins contain all 9 essential amino acids, making them complete proteins.
Examples:
Lean meats (chicken, turkey, beef, lamb, pork)
Seafood (salmon, tuna, cod, prawns, sardines)
Eggs
Dairy products (Greek yogurt, cheese, milk)
Poultry
🟢 Plant-Based Protein Sources
Most plant-based proteins are incomplete, meaning they lack one or more essential amino acids. However, by eating a variety of plant-based proteins, you can still get all the essential amino acids.
Examples:
Legumes & beans (lentils, chickpeas, black beans, kidney beans)
Whole grains (quinoa, brown rice, oats)
Nuts & seeds (almonds, walnuts, peanuts, chia seeds, flaxseeds)
Soy products (tofu, tempeh, edamame)
Quinoa, soy, and hemp seeds are plant-based sources that are complete proteins.
3️⃣ How Much Protein Do You Need?
Protein needs vary based on age, activity level, and goals.
General guideline: 0.8g of protein per kg of body weight per day
For active individuals & athletes: 1.2–2.0g of protein per kg of body weight per day
For example, a 70kg person should aim for 56g of protein daily (or more if they are active).
4️⃣ Benefits of Eating Enough Protein
Supports muscle repair & growth (especially after exercise)
Helps keep you full & reduces cravings
Aids in weight management & fat loss
Supports immune function
Essential for healthy skin, hair, and nails
5️⃣ Making Protein-Rich Meals
To ensure you’re getting enough protein, try:
Including a source of protein in every meal
Pairing plant-based proteins (e.g., rice & beans, hummus & whole wheat bread)
Choosing lean proteins over processed meats
Final Thoughts
Protein is an essential nutrient for overall health, and whether you follow an omnivorous, vegetarian, or vegan diet, there are plenty of options to meet your daily protein needs.