Protein is an essential macronutrient that builds and repairs tissues, produces hormones and enzymes, and supports immune function.
Composed of amino acids, protein plays a vital role in muscle development, metabolic function, and satiety.
The body requires 20 amino acids, nine of which are essential and must come from food.
Protein needs vary: while the general guideline is 0.8 grams per kilogram of body weight, athletes may benefit from 1.2–2.0 g/kg, and older adults or bodybuilders often need up to 2.2 g/kg. Pregnant and lactating women also require additional protein.
Protein quality is determined by its amino acid profile and digestibility.
Animal proteins, such as eggs, fish, dairy, and lean meats, are complete proteins with high bioavailability. For instance, eggs contain all nine essential amino acids and 6 grams of protein per egg, while Greek yogurt can provide up to 20 grams per serving.
Plant-based protein sources, such as legumes, nuts, seeds, quinoa, and soy products, offer additional health benefits such as fiber and antioxidants.
While some are incomplete, combining sources like rice and beans creates a complete amino acid profile. Foods like lentils (9g per ½ cup) and quinoa (8g per cup) are excellent examples.
Adequate protein supports muscle repair, especially when consumed post-exercise in doses of 20–30 grams. It promotes fullness and has a high thermic effect, aiding weight management.
Research also links protein-rich diets to stronger bones, better cardiovascular health, and improved metabolic outcomes.
For best results, spread protein intake evenly throughout the day so you intake about 20–30 grams per meal.
Combine plant proteins for completeness, choose whole foods over supplements when possible, and stay hydrated to support protein metabolism.
Protein supplements can help meet protein goals, especially for athletes or busy individuals.
EAAs and BCAAs target muscle recovery but are generally unnecessary with a balanced diet.
Protein powder supplements, including whey, casein, plant-based protein powders, and others, offer convenience and complete nutrition.
My Picks for the Best Protein Powder Supplements:
Garden of Life Protein & Greens – 20g plant protein, includes greens and probiotics.
Optimum Nutrition Whey – 24g fast-digesting protein for post-workout recovery.
OWYN Protein Shakes – 20g plant protein, superfoods, and convenient for on-the-go.
Visalus Vi shakes are marketed as a healthy nutritional shake mix that tastes great and improves your health….
As a professional athlete and nutrition educator, I regularly choose vegan protein sources like beans, lentils, chickpeas, nuts,…
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