Protein. The unsung builder of you.

Forget the stereotypes of protein shakes, bulging biceps, and dudes named Chad. Every cell in your body is secretly a protein fan club.

 

Chapter 1: Meet the MVP – Protein

Protein is made up of tiny building blocks called amino acids. Think of them as LEGO bricks — just more useful and less painful to step on.

Your body uses them to:

• Build muscles, skin, hair, and nails
• Produce enzymes (the chemical chefs inside you)
• Create hormones (hello, insulin and serotonin)
• Power your immune system
• Repair damaged tissues like the silent superhero it is

Did you know?
🎤 Your body can make 11 amino acids on its own — but 9 are “essential,” meaning you must get them from food.

 

Chapter 2: So… How Much Do I Really Need?

Your protein needs depend on your age, weight, and lifestyle.

🧍‍♀️ Average adult: About 0.8 grams per kg of body weight
💪 Active/athletes: 1.2 to 2.0 grams per kg
👶 Children and teens: Need more per kg — they’re literally building themselves
🧓 Older adults: Also need more to maintain muscle and strength

So if you weigh 60 kg, you’d need around 48 grams of protein a day — that’s about 7 eggs or 2 chicken breasts. 🥚🍗

Did you know?
Your body can’t store protein. It’s use-it-or-lose-it. That’s why regular intake is key — no hoarding allowed!

 

Chapter 3: All Protein Isn’t Created Equal

Protein comes in two flavors:
Complete (all 9 essential amino acids) and Incomplete (missing one or more).

• 🥩 Complete: Meat, fish, dairy, eggs, soy, quinoa
• 🌱 Incomplete: Beans, nuts, lentils, grains (but you can mix & match — like beans + rice = complete win!)

Did you know?
Broccoli has protein. No joke. One cup has 2.5 grams. It’s not just a fiber ninja. 🥦

 

Chapter 4: What Happens If I Don’t Get Enough?

Protein deficiency is like your builder crew going on strike.

Signs you’re low on protein:

😴 Constant fatigue
💇 Thinning hair, brittle nails
🛡️ Frequent illness
🏃‍♀️ Muscle loss or weakness
🍔 Weird cravings (your body begging for fuel)

It’s more common than we think — especially among vegetarians or people who skip meals often.

And too much protein?
It’s rare (unless you’re going full steak-for-breakfast mode), but excess over time can stress your kidneys, especially if you’re not drinking enough water.

 

Chapter 5: Smart Protein Picks (Spoiler: It’s Not Just Chicken)

✅ Lean meats: Chicken, turkey, fish
✅ Eggs: 6g protein per egg — small but mighty
✅ Dairy: Greek yogurt, cottage cheese
✅ Legumes: Lentils, beans, chickpeas
✅ Nuts & Seeds: Almonds, chia, hemp
✅ Tofu & Tempeh: Plant-powered champs
✅ Whole grains: Quinoa, buckwheat, even oats

Did you know?
Just 100g of cooked lentils = 9g of protein. Plant power is real. 🌱

 

Chapter 6: When to Eat Protein? (Yes, Timing Matters)

To maximize benefits:

• Spread protein intake evenly throughout the day
• Don’t cram it all into dinner
• Pair it with carbs after workouts = better muscle repair
• Include protein at breakfast = better satiety & stable blood sugar

Example:
🐣 Egg + whole grain toast = protein + complex carb power couple

 

Epilogue: Beyond Biceps

You don’t need to bench press a truck to need protein.
Whether you’re studying for finals, chasing your kids, or just living your best couch life — protein keeps your body from falling apart. Literally.

So next time someone says, “Protein is only for bodybuilders,”
just smile and whisper: “Tell that to your liver.”

 

Coming soon: Fat Chance You Know the Truth: Good Fats, Bad Reps
🥑 Stay tuned. It’s about to get oily.