Why Is Protein So Important?
✅ Maintains & Builds Muscle – Essential for preventing muscle loss (sarcopenia) as we age.
✅ Supports Recovery – Repairs muscle tissue after exercise and daily activity.
✅ Boosts Metabolism – Helps with weight management by keeping you fuller for longer. ✅ Strengthens Bones – Important for bone density and reducing fracture risk.
✅ Supports Immune Function – Provides the amino acids needed for cell repair and immunity.
How Much Protein Do You Need?
🔹 General Recommendation: 0.8 + g of protein per kg of body weight per day 🔹 Active Individuals & Older Adults: Closer to 1.2g per kg to maintain muscle mass and strength.
High-Protein Food Examples
Animal-Based Protein (Complete proteins)
✔ Chicken breast (30g per 100g) ✔ Salmon (25g per 100g) ✔ Eggs (6g per egg) ✔ Greek yogurt (10g per 100g)
Plant-Based Protein (Great for variety & digestion)
✔ Lentils (18g per cup cooked) ✔ Chickpeas (15g per cup cooked) ✔ Tofu (10g per 100g) ✔ Quinoa (8g per cup cooked) ✔ Nuts & seeds (5-7g per 30g serving)
Protein Snacks & Supplements
✔ Protein shakes (20-30g per serving) ✔ Hard-boiled eggs (6g each) ✔ Edamame (17g per cup) ✔ Peanut butter on whole-grain toast (8g)
Getting enough protein is crucial for muscle maintenance, recovery, and overall health. Aim for 1.2g per kg of body weight, spread throughout the day, and include a mix of animal and plant-based sources for optimal benefits.
💡 Challenge: Track your protein intake for a day—are you getting enough?