One of the most common topics I discuss with people is protein—a macronutrient that plays a crucial role in overall health. Your fingernails, hair, organs, skin, and muscles—essentially everything that makes up your body—are primarily made of protein. Whether you’re an athlete looking to optimize muscle growth, someone aiming for weight management, or simply trying to maintain a balanced diet, understanding protein is key to your better life.
What is Protein and Why is it Important?
Protein is made up of amino acids, which serve as the building blocks for muscles, enzymes, hormones, and tissues in the body. There are 20 amino acids, nine of which are considered essential because the human body cannot produce them. These must come from food.
Functions of Protein
✅ Muscle Growth & Repair – Essential for recovery after exercise or injury.
✅ Enzyme & Hormone Production – Helps regulate metabolism and bodily functions.
✅ Immune Function – Supports antibody and immune cell production.
✅ Satiety & Weight Management – Helps keep you full longer, reducing cravings.
✅ Skin, Hair & Nail Health – Provides structural support for a youthful appearance.
Daily Requirements and Recommendations
Protein needs vary based on age, activity level, and health goals. The Recommended Dietary Allowance (RDA) is
- Adults: 0.8-1.0 grams per kilogram (g/kg) of body weight
- Active Individuals: 1.2–2.0 g/kg for muscle growth and recovery
- Older Adults: 0.8 g/kg to prevent muscle loss
- Pregnant & Breastfeeding Women: 1.1–1.3 g/kg
As a dietitian, I follow each country’s nutritional guidelines, but I understand that tracking protein intake every day can be difficult. Instead of counting grams constantly, please try to get the same size of protein source ingredients as your palm for every meal, and focus on including high-quality protein sources in each meal.
Best Food Sources of Protein
Protein comes from both animal-based and plant-based sources:
🥩 Animal-Based Proteins (Complete Proteins)
- Meat (chicken, beef, pork, etc.)
- Fish
- Eggs (egg whites are a great protein source)
- Dairy (Greek yogurt, cheese, milk)
🌱 Plant-Based Proteins
- Soybeans (edamame), Soy based products (Tofu, Natto, Soy milk, tempeh
These foods contain protein but in smaller amounts, so they shouldn’t be your main protein source. If you follow a vegetarian or vegan diet, be sure to combine soy-based proteins with a variety of plant foods to ensure you get all essential amino acids.
🍂Other Plant-Based Sources (Lower in Protein)
- Lentils, chickpeas, black beans
- Quinoa (a complete plant protein)
- Nuts, seeds (almonds, chia, flaxseeds)
- Whole grains (oats, brown rice)
Common Myths About Protein
🚫 “More Protein is Always Better” – While protein is essential, consuming too much (especially from processed meats) can strain the kidneys, disrupt digestion, and even cause constipation. Balance is key!
🚫 “Plant Proteins Are Inferior” – While some plant-based proteins lack all essential amino acids, a well-planned plant-based diet can still provide sufficient protein. Aim for a variety of plant-based sources to meet your needs.
🚫 “You Need Protein Immediately Post-Workout” – While consuming protein within 1–2 hours of exercise helps with muscle repair, what matters most is your total daily intake rather than exact timing.
Tips for Optimizing Protein Intake
✅ Spread It Out: Aim for 20–30g of protein per meal to maximize muscle protein synthesis.
✅ Pair Protein with Fiber and Vitamin B series:Fiber aids digestion and satiety, while Vitamins B2, B6, and B12 help break down protein into amino acids for your body to use.
✅ Be Mindful of Protein Quality: Choose lean, minimally processed options.
✅ Hydrate Well: High-protein diets require adequate water intake to support kidney function.
Conclusion
Protein is essential for everyone—not just bodybuilders or athletes. Whether you’re focused on muscle growth, weight management, or overall health, getting high-quality protein from a balanced diet is crucial. As dietitians, we can help personalize protein intake based on individual goals and dietary preferences.
💡 What’s your protein source today? Share in the comments below!
