🔹 What Are Proteins?
Proteins are complex molecules made of amino acids that help build and maintain body tissues. Out of the 20 amino acids, 9 are essential and must come from food sources.
💪 Key Functions of Protein
Muscle & Tissue Repair Enzyme & Hormone Production Immune Function (Antibodies) Transportation of Oxygen (Hemoglobin) Energy Reserve When Needed
🧠 Protein Quality Matters
Complete proteins like eggs, chicken, and tofu offer all essential amino acids. Plant-based proteins can be combined (like beans and rice) to meet full needs.
📏 How Much Protein Do You Need?
The recommended intake is about 0.8g/kg of body weight daily. Athletes, older adults, and those in recovery may need higher amounts.
🍽️ Smart Protein Choices
✅ Lean meats, fish, dairy, tofu, beans
❌ Limit processed meats, fried proteins, and excess red meat
✅ Final Takeaways
Protein fuels your body’s growth, repair, and defense. Choose quality sources and adjust based on lifestyle. A balanced intake supports long-term health and strength.
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