Protein status check:

Do you feel exhausted and prone to infections?
Do you feel bloated and uncomfortable after eating?
Are your hair and nails weak and brittle?
Do you feel weak and have poor posture?

If you answered yes, you might have low protein levels.

Protein is essential for building and repairing tissues, including the immune system, which fights viruses. It also has amino acids that help with hair, skin, and nails. Eating enough protein can improve health and help the body defend against infections.

‣

Calculate your protein requirement here:

To get enough protein, consume 0.8g per kg of body weight, adjusting for age, sex, and activity. For example, if you weigh 70kg, consume 56g of protein daily. For muscle building or an active lifestyle, consume 1.2-1.7 grams of protein per kg of body weight daily. Always consult a healthcare professional to find the best protein intake when starting a new exercise or nutritional program.

‣

Protein—Timing Matters:

Protein consumption timing and frequency are as crucial as the amount consumed. Research shows that distributing protein throughout the day is better for muscle synthesis than consuming most of it in one meal. Consuming protein after exercise can also aid in muscle recovery and growth. Aiming to get approximately 25 to 30 grams of high-quality protein at each meal is optimal. Research suggests that consuming 20-40 grams of high-quality protein every 3-4 hours is optimal for muscle protein synthesis (MPS). This metabolic process involves adding amino acids to skeletal muscles to produce new muscle proteins. It leads to better body composition and performance.

‣

While protein is an essential nutrient for most people, some groups may need to be cautious about their protein intake.

Kidney disease: Limiting protein intake can help reduce strain on the kidneys.

Older adults: As we age, our bodies may become less efficient at processing protein. Some older adults may need to increase their protein intake to maintain muscle mass, while others may need to be cautious about consuming too much protein.

Athletes and active individuals: Intense physical activity or endurance training may require higher protein intake for muscle repair and recovery. Balancing protein with other nutrients and hydration is essential to avoid health issues.

People with digestive issues: Certain individuals may have difficulty digesting specific types of protein, such as those in dairy or soy, as well as some protein powders (with additives). These individuals should consider alternative protein sources or consult their healthcare provider to discuss dietary modifications.

💡

Disclaimer: This page is for general informational purposes only. It does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information is at the user’s own risk. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. They should seek the assistance of their healthcare professionals for any such conditions. It's important to emphasise that while high-protein snacks can be a healthy option, individual needs and goals can vary. Consulting with a qualified healthcare practitioner or a registered dietitian can provide personalised nutrition advice and help determine the appropriate proportions of protein, carbohydrates, and fats for each person.