Health Guide

Protein

Think of Protein as the body's 'building blocks.' It is a macronutrient made up of amino acids, which are essential for repairing tissues, building muscle, and supporting your immune system. Unlike fats or carbohydrates, your body doesn't store excess protein, so you need a consistent intake from your diet to maintain optimal health. It is the structural component of every cell in your body.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Satiety Effect (Hormone Response)

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Satiety Index (High = Fullest)

Nutrient →

Health Benefits & Sources

Why You Need It

Muscle Repair & Growth: Essential for repairing micro-tears in muscles after exercise, leading to strength gains.
Satiety & Weight Management: Protein takes longer to digest than carbs, helping you feel full longer and reducing overall calorie intake.
Bone Health: Supports bone density and structure, reducing the risk of osteoporosis.
Enzyme & Hormone Production: Acts as the building block for enzymes that drive chemical reactions and hormones like insulin.

Deep Dive

Protein is unique because it is not just an energy source; it is structural. While carbohydrates provide fuel, protein provides the architecture. When you eat protein, your body breaks it down into amino acids. There are 20 different amino acids; 9 are 'essential,' meaning your body cannot make them, and you must get them from food. A lack of protein can lead to muscle wasting, weakened immunity, and fatigue.

Natural Food Sources

While meat is a common source, plants offer excellent protein without the saturated fat.

Food	Amount (per 100g)	% DV (based on 50g goal)
Lentils	9g	18%
Chicken Breast	31g	62%
Tofu	16g	32%
Black Beans	8.9g	18%
Quinoa	4.4g	9%

Supplementation

Usage: The Recommended Dietary Allowance (RDA) is 0.8g per kg of body weight (approx. 46g for women, 56g for men). Athletes or those recovering from injury may need 1.2g–2.0g per kg.

Who should take it?

Whey/Casein: Best for muscle recovery post-workout.
Plant Blends (Pea/Rice): Ideal for vegans or those with dairy sensitivities.
Elderly: Supplementation may be necessary to prevent sarcopenia (age-related muscle loss).

Top Food Sources

Chicken Breast

31g per 100g, complete protein

Lentils

9g per cup, high in fiber

Greek Yogurt

10g per 100g, contains probiotics

Almonds

6g per ounce, healthy fats

Eggs

6g per large egg, highly bioavailable

Frequently Asked Questions

Yes. While unlikely to harm healthy kidneys, excessive intake (over 35% of total calories) can displace other vital nutrients like fiber and healthy fats.

The 'anabolic window' is wider than once thought. Aim to eat within 2 hours post-workout for optimal recovery.

Most plants are low in one or more essential amino acids. However, if you eat a variety (like rice and beans) throughout the day, you will get a complete amino acid profile.

No. Protein builds tissue, but 'bulking' requires a calorie surplus and heavy resistance training. Protein helps define and tone muscle.

Safety & Side Effects

Protein is generally very safe for healthy individuals. However, those with pre-existing kidney disease should monitor their intake, as high protein loads can strain compromised kidneys (healthy kidneys handle it fine). Excessive intake over long periods may lead to digestive discomfort or calcium loss if not balanced with fiber and vegetables.

Scientific References

[1]Paddon-Jones, D., & Leidy, H. (2014). 'Protein intake and skeletal muscle health in aging.' Current Opinion in Clinical Nutrition & Metabolic Care.
[2]Phillips, S. M. (2012). 'Dietary protein requirements and functional advantages.' British Journal of Nutrition.
[3]Morton, R. W., et al. (2018). 'A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training muscle gains.' EBioMedicine.