Weight loss, carbs, and meal prep are hot topics of discussion around the world today. Everywhere you turn, someone is giving advice on what to eat and what not to eat. We often hear about adding more fruits and vegetables to our diets and reducing our sugar intake. However, there’s one essential nutrient that’s frequently overlooked (although it’s been getting a lot of attention lately), and that’s protein.
Although you may have heard of the importance of protein, many people are unaware of the actual amount of protein they are consuming, which can lead to noticeable changes in their body’s function and overall well-being. So, how much protein do you really need each day? The answer might surprise you. Keep reading to find out!
What Is Protein and Why Is It So Important?
Protein is an essential nutrient your body needs to stay strong and healthy. Think of it like the bricks used to build a house; protein builds your muscles, skin, hair, nails, and even vital parts inside your body, such as blood, hormones, and organs.
It is not just bodybuilders who need protein. Everyone, including children, adults, the elderly, and pregnant women, needs protein every day to keep their bodies functioning properly.
Why Do You Need Enough Protein?
Here are just a few reasons why protein is vital for your health:
- It helps build muscles and recover after exercise
- It repairs damaged tissues when you get injured or feel sore
- It keeps your skin, hair, and nails healthy and strong
- It keeps you feeling full for longer, which helps avoid overeating
- It strengthens your immune system, helping you fight off sickness
- It provides energy and enables you to stay active throughout the day
Some experts even recommend eating 30g of protein for breakfast to stay full and energized. Without enough protein, your body won’t function at its best. You may feel weak, get sick more frequently, or experience fatigue throughout the day.
How Much Protein Do You Really Need?
Although they try to include protein in their diets, not knowing how much they need is where many people make mistakes. You might think you’re getting enough, but if most of your meals consist of bread, rice, noodles, or snacks, chances are you’re not eating enough protein.
Here is a simple guide:
- The general rule is 0.8 grams of protein per kilogram of body weight. But that is just the minimum to avoid deficiency, not the ideal amount for good health and activity.
- If you are lightly active, aim for:
60 to 90 grams of protein per day for women.
70 to 110 grams per day for men. - If you exercise regularly, aim for 1.2 to 2 grams of protein per kilogram of your weight.
- For example, if you weigh 60 kg, you may need approximately 72–120 grams of protein per day.
Signs You Might Not Be Eating Enough Protein
Sometimes it is hard to tell if you are lacking protein, but here are some warning signs to watch out for:
You Feel Hungry All The Time
If you are still feeling hungry even after a full meal, it could be because your meals are low in protein and high in carbs.
You Are Losing Muscle Instead Of Fat
If you are trying to lose weight but notice your strength decreasing, you may be losing muscle. Protein helps preserve it, so you must increase your intake.
You Feel Tired Or Weak All The Time
Low energy, feeling sluggish, or getting tired quickly may mean your protein intake is too low.
Your Hair, Skin, Or Nails Look Dull
Protein plays a significant role in maintaining healthy hair, radiant skin, and strong nails. If they look weak or dry, it might be a sign.
You Are Falling Sick Often
Protein helps build the cells that fight illness. If your immune system is weak, inadequate protein consumption could be the possible cause.
You Are Not Recovering Well After Workouts
If you stay sore for too long or get hurt easily, your body may not be getting enough protein to heal correctly.
Easy Ways To Add More Protein To Your Day
Are you feeling overwhelmed after reading this article? If so, don’t worry, you don’t need to eat only meat or become a bodybuilder to get enough protein. There are numerous delicious and straightforward ways to increase your intake, some of which are listed below.
Include Protein In Every Meal
Make sure each meal includes at least one source of protein. Here are some great options:
- Eggs
- Chicken or fish
- Lentils, chickpeas, or beans
- Tofu or paneer
- Yogurt or milk
- Nuts and seeds
- Protein smoothies
Snack Smart
If you love snacking, choose protein-rich options instead of chips or sweets. Give the options below a try, and you’ll love them.
- Boiled eggs
- Greek yogurt
- A handful of almonds
- Cheese cubes
- Peanut butter on toast
- Protein bars (just be sure to check the label!)
Use Protein Powders If You Are Short On Time
Busy schedule? No time to cook? Add a scoop of protein powder to your smoothie, oats, or even milk. Both plant-based and whey protein options are widely available.
Choose Protein-Rich Grains
Swap white rice with quinoa, oats, or brown rice. These grains provide you with more protein and fibre to keep you fuller for longer.
In Conclusion
Don’t Forget Your Protein! Many people focus only on cutting calories or avoiding carbs. But not getting enough protein can put your health, strength, and energy at risk.
Here is a quick summary of what you can do:
- Start your day with protein like eggs or a protein smoothie
- Add protein to every meal, including beans, meat, or dairy
- Snack smarter, choose nuts, yogurt, or protein bars
- Track your intake, especially if you exercise regularly
Protein isn’t just for athletes or gym freaks. It is something every human needs every single day. So the next time you sit down for a meal, ask yourself: “Am I getting enough protein?”
If the answer is “probably not,” now is the perfect time to make a few minor changes that could make a big difference in how you feel every day.
