What Is Protein?
Protein is one of the most important nutrients your body needs every day. It is made of smaller parts called amino acids, often called the “building blocks of life.” Proteins help your body build, repair, and maintain almost everything inside you — from your muscles to your skin to your blood.
👉 Without enough protein, your body can’t grow properly or heal as fast.
Why Do We Need Protein?
- 🦴 Builds muscles, skin, bones, and organs
- ⚡ Gives energy when carbs and fats are low
- 🛡️ Supports immunity by making antibodies
- 🩸 Carries oxygen in your blood (hemoglobin is a protein)
- 🧠 Supports hormones and enzymes that control body functions
Types of Protein
- Complete Proteins → contain all 9 essential amino acids
- Found in: meat, fish, poultry, eggs, dairy, soy, quinoa
- Incomplete Proteins → missing some essential amino acids
- Found in: beans, lentils, grains, nuts, seeds
- 🌱 Combine plant foods (like rice + beans) to make them complete!
How Much Protein Do You Need?
- Most adults need around 0.8 grams of protein per kilogram of body weight daily.
- Active people and athletes may need 1.2–2.0 grams per kilogram.
(Example: If you weigh 70 kg / 154 lbs, you need about 56 grams daily as a minimum.)
Where to Get Protein
- 🥩 Animal Sources: chicken, beef, fish, eggs, milk, cheese
- 🌱 Plant Sources: beans, peas, tofu, lentils, quinoa, nuts, seeds
Signs You May Lack Protein
- Muscle loss or weakness
- Hair, skin, and nail problems
- Feeling tired or weak
- Slow healing after injuries
Fun Fact 🌟
Did you know your hair, nails, and even your digestive enzymes are all made of protein? It’s not just about muscles!