By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Freepik
Date: 31/10/25
Freepik
Protein is the building block of muscles, tissues, and enzymes. It supports recovery, immunity, and hormone production. Yet, millions—especially vegans and those in developing countries—fail to meet daily needs due to limited protein-rich options and poor dietary awareness.
Freepik
The general recommendation is 0.8 to 1.2 grams of protein per kilogram of body weight daily. For active individuals, it can rise to 1.6–2.0 g/kg. Insufficient intake can lead to fatigue, weak muscles, and slower recovery after exercise.
Freepik
Peanut butter is often praised as a protein food, but 2 tablespoons provide only 7 grams of protein—less than an egg! It’s mostly fat and calories. Great for energy, but not ideal as a main protein source.
Freepik
Nuts like almonds contain around 6 grams of protein per ounce, but also high fat and calories. While they’re excellent for heart health and vitamins, they can’t replace protein-rich meals like eggs, lentils, or lean meats.
Freepik
Though quinoa and oats contain all nine amino acids, their overall protein density is low—around 4–8 grams per cup when cooked. They’re nutritious but best consumed with beans, tofu, or Greek yogurt for better balance.
Freepik
Green veggies are nutrient-rich but not protein-dense. One cup of cooked broccoli has only 3 grams of protein. Vegans must pair such foods with lentils, soy, or tempeh to meet daily targets.
Freepik
Foods like lentils, chickpeas, tofu, tempeh, edamame, and seitan offer higher protein per serving. For example, 1 cup of lentils = 18 grams of protein. Pairing them smartly ensures a complete amino acid profile.
Freepik
If diet alone doesn’t meet your protein goal—especially for athletes, gym-goers, or vegetarians—protein powders like whey, soy, or pea protein can help bridge the gap. They improve muscle recovery and strength when combined with balanced meals.
Freepik
Should use: People with intense training schedules, muscle recovery needs, or dietary restrictions. Shouldn’t use: Individuals with kidney issues, liver problems, or lactose intolerance (in case of whey). Always consult a professional nutritionist before supplement use.
Freepik
Not every “protein food” delivers enough protein. Rely on diverse sources like eggs, legumes, fish, tofu, and Greek yogurt. Meeting your daily protein goal fuels muscle repair, energy, and long-term health—without falling for food myths!
By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Freepik
Date: 31/10/25