The Power of Protein: Best Types and Why Your Body Needs It

Protein is more than just a fitness buzzword—it’s an essential part of a healthy, balanced diet. Whether your goal is weight loss, muscle gain, or simply feeling your best, getting enough protein can be a game-changer for your health.

In this blog, we’ll explore:

• Why protein is important in your diet
• How much you really need
• The best types of protein (both animal and plant-based)
• Easy ways to add more protein to your meals

Why Is Protein Important?

Protein plays a major role in nearly every function of your body:

• Builds and repairs muscle
• Keeps you feeling full longer (great for weight loss!)
• Supports your metabolism
• Boosts your immune system
• Maintains healthy hair, skin, and nails

When you don’t eat enough protein, you may feel tired, weak, and hungry all the time. That’s because your body isn’t getting the fuel it needs to stay strong and balanced.

How Much Protein Do You Need?

Protein needs vary depending on your age, weight, activity level, and goals.

• For general health: 0.8g per kg of body weight
• For weight loss or active lifestyles: 1.2–2.2g per kg
• For muscle gain: 2g+ per kg (depending on intensity)

 Example: A woman who weighs 60kg and is active may need around 90–110g of protein daily.

 Best Animal-Based Protein Sources

Animal proteins are considered “complete proteins” because they contain all 9 essential amino acids your body can’t make on its own.

Here are top choices:

• Eggs – Affordable, high-quality, and super versatile
• Chicken breast – Lean and packed with protein
• Greek yogurt – Great for snacks or smoothies
• Fish (salmon, tuna, sardines) – Full of protein and omega-3 fats
• Lean beef – Rich in iron and protein
• Cottage cheese – Low in fat, high in casein protein (slow-digesting)

Best Plant-Based Protein Sources

Plant proteins are excellent too, especially when combined for full amino acid profiles.

Top picks include:

• Lentils – High in fiber and protein
• Chickpeas (hummus) – Tasty and filling
• Tofu & tempeh – Great meat alternatives
• Quinoa – A rare complete plant protein
• Edamame – Fun to snack on and protein-rich
• Nuts & seeds – Almonds, chia, hemp, sunflower

 Tip: Pair foods like rice + beans or whole grain + lentils for complete protein.

 Protein Supplements: Yay or Nay?

Protein powders (whey, plant-based, collagen) can be helpful when:

• You struggle to meet protein needs through food
• You need a quick post-workout option
• You’re on the go

Choose low-sugar, clean-label options, and remember: supplements are just that—supplemental, not a replacement for real meals.

 Simple Ways to Add More Protein to Your Diet

• Add a boiled egg to breakfast
• Choose Greek yogurt over regular yogurt
• Use tuna or chicken in wraps or salads
• Snack on nuts, cheese, or protein bars
• Blend smoothies with protein powder

 Final Thought

Protein is more than just “muscle food.” It’s a powerful, necessary nutrient that supports your body, your brain, and your long-term goals.

Whether you’re eating animal-based or plant-based, what matters most is being consistent and including protein in every meal. It’s a small shift that can make a big difference.