Protein does much more than help build muscle. It supports your immune system, hormone production, skin, hair, and nails, and helps you feel full after meals. However, more is not always better, and ultra-high protein diets are not necessary for most people.
For many healthy adults, a good starting point is around 0.8 to 1 gram of protein per kilogram of body weight per day, though needs can be higher for very active people, older adults, or those recovering from illness. Spreading protein throughout the day, rather than loading it into one meal, can improve how your body uses it.
Choose a mix of protein sources: fish, poultry, eggs, beans, lentils, tofu, yogurt, cottage cheese, nuts, and seeds. Lean cuts of meat can fit into a healthy pattern, but it is best not to rely solely on red and processed meats, which are linked with higher risks of certain health problems when eaten in large amounts.
Be careful with “high protein” snacks and bars that are also loaded with sugar, saturated fat, or artificial ingredients. Always check the label to see what else you are getting along with that protein.
Balanced meals that combine protein with fiber-rich carbohydrates and healthy fats will keep you satisfied longer and support stable energy, making it easier to avoid overeating later in the day.
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