Protein is more than just a fitness buzzword, it's a vital nutrient that plays a key role in keeping your body strong, energetic, and healthy. Yet, many of us struggle to include enough of it in our daily meals. However, boosting protein intake doesn't have to be complicated or time-consuming. With a few simple tweaks from breakfast to dinner, one can give the body the protein it needs, without overhauling the entire diet.
Protein is one of the most essential nutrients for the body. Research shows that protein helps maintain lean body mass, supports healthy aging by preventing muscle loss (sarcopenia), and improves satiety. Protein also plays a key role in stabilizing blood sugar levels, supporting recovery after physical activity, and keeping your metabolism active. Daily protein requirements differ from person to person.
The general recommendation for a healthy adult is around 0.8 g of protein per kilogram of body weight per day, which is the minimum needed for basic health.
For better muscle maintenance, metabolic health, or active lifestyles, recommend protein intake is around 1.2 g/kg/day.
For those involved in regular exercise or strength training, a higher intake around 1.4-2.0 g/kg/day, is suggested to support muscle repair and growth.