Protein

Protein is one of the three macronutrients we get from food, along with carbohydrates and fats. Macronutrients provide energy in the form of calories - fat has 9 calories per gram, while protein and carbohydrates have 4 calories per gram. However, protein not only provides us with energy but also helps to repair or grow body tissues, carry out metabolic reactions, and support the body's daily activities.

Proteins are chains made up of smaller blocks called amino acids. Certain types of amino acids determine the shape and function of a protein. Protein can be found in both animal and plant foods. However, the highest concentrations of protein are found in meat, poultry, fish, eggs, and dairy products. You can also find it in beans, peas, nuts, soya, and seeds.

How much protein do you need to consume?

A healthy person needs 0.8-1.2 grams of protein per kilogram of body weight. So, if you weigh 70 kilograms, you should consume about 56-84 proteins per day. If you want to build mass and reap the other benefits of protein, the figure should be between 1.2 and 2.2 grams per kilogram of body weight.