May 28 ā¢ Food
š„© Why Protein Matters
I've been working with a lot of people recently, helping them move toward their health goalsāwhether itās weight loss, better energy, muscle tone, or healing. One of the biggest game-changers we focus on is getting enough protein. It might seem simple, but increasing protein intake consistently makes a huge difference in how people feel, function, and recover. Hereās why it matters, how much you need, and easy ways to get it into your day.
Protein is essential for:
- Building and repairing muscles, tissues, enzymes, and hormones
- Supporting immune function
- Maintaining healthy skin, hair, and nails
- Promoting satiety and weight balance
- Helping children grow and develop properly
Unlike carbs or fat, your body doesnāt store protein, so you need a steady supply each day.
š How Much Protein Do You Need?
Group Minimum per Day (RDA)Optimal Range (for active/longevity goals)
Adult Women 46g 80ā100g
Adult Men 56g 100ā130g
Children (4ā13)19ā34g0.8ā1.2g per kg body weight
Teen Boys 52g75ā110g
Teen Girls 46g65ā90g
For weight loss, strength training, or healing, protein needs may be higherāup to 1.2ā2.0g per kg of body weight.
š§¾ Protein-Rich Foods & Their Approximate Protein Content
š Animal-Based (Complete Proteins):
- Chicken breast (3 oz): 26g
- Turkey breast (3 oz): 25g
- Eggs (1 large): 6g
- Greek yogurt (6 oz): 17g
- Cottage cheese (Ā½ cup): 14g
- Tuna (3 oz): 22g
- Ground beef (90% lean, 3 oz): 22g
- Salmon (3 oz): 21g
- Whole milk (1 cup): 8g
š± Plant-Based:
- Lentils (1 cup cooked): 18g
- Chickpeas (1 cup cooked): 15g
- Quinoa (1 cup cooked): 8g
- Edamame (1 cup): 17g
- Black beans (1 cup): 15g
- Green peas (1 cup): 9g
š„ Nuts, Seeds, and Extras:
- Peanut butter (2 tbsp): 8g
- Almonds (Ā¼ cup): 7g
- Chia seeds (2 tbsp): 5g
- Hemp seeds (3 tbsp): 10g
- Protein powder (1 scoop): 15ā30g
š„ Tips for Increasing Protein
- Start your day with eggs
- Add a scoop of clean protein powder to smoothies or oatmeal
- Snack on nuts, hard-boiled eggs, or jerky
- Choose legumes and whole grains together for a full amino acid profile
- Make protein the focus of every meal, not just a side
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š„© Why Protein Matters
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