The Truth About Protein: More Than Just Muscle

Protein is often linked with athletes and bodybuilders, but it is important for everyone. It plays a role in building and repairing tissues, making enzymes and hormones, and keeping your immune system strong. Without enough protein, it is difficult to feel satisfied after meals or recover properly from daily activities.

---

What Is Protein?

Protein is one of the three main macronutrients, along with carbohydrates and fats. It is made up of amino acids, which are the building blocks your body uses to repair and grow. Since your body cannot store protein the way it does carbs or fat, you need to eat it regularly.

---

Why Protein Matters

Protein is essential for:

• Muscle repair and growth: After exercise or daily wear and tear
• Satiety: Helps keep you full longer than carbs or fat alone
• Immune health: Many immune cells are built from proteins
• Hormones and enzymes: These control processes from digestion to metabolism

---

Best Protein Sources

Protein can come from both animal and plant foods. Good options include:

• Animal-based: Chicken, turkey, eggs, fish, Greek yogurt, lean beef
• Plant-based: Lentils, beans, quinoa, tofu, tempeh, nuts, and seeds

Mixing different sources helps ensure you get all the essential amino acids your body needs.

---

How Much Do You Need?

The recommended dietary allowance is about 0.8 grams of protein per kilogram of body weight for sedentary adults. However, active people often benefit from more, ranging from 1.2 to 2.0 grams per kilogram. For example, a 150-pound (68 kg) person may need 80–135 grams per day depending on activity level.

---

Wrapping Up

Protein is more than a muscle-builder. It keeps you full, helps your body repair itself, and supports your immune system. Whether you prefer animal or plant sources, the key is to eat a variety and get enough to match your lifestyle.

💬 What’s your favorite protein-packed meal: eggs, salmon, or a hearty lentil stew?