Level up your fitness routine with Protein

Level up your fitness routine with Protein

Protein is essential for good health. The word ‘Protein’ originates from the Greek ‘protos’ meaning ‘first’. This reflects protein’s top shelf status in the nutrition and fitness arena. It is one of the three macronutrients the body needs in large quantities. The other two macronutrients are carbohydrates and fat.

What is Protein?

Protein is a macronutrient required by the body along with carbohydrates and fats. It provides the body with energy and is essential for building muscle mass. It is made from twenty plus building blocks known as amino acids.

Why does body need protein?

Body needs protein to stay healthy and work the way it should. From organs to muscles, tissues, bones, skin and hair; protein is found in everything. Protein helps to fuel energy and carry oxygen throughout the body. It also helps to make antibodies that help the body to fight off infections and keep cells healthy while also creating new ones.

Protein is also an essential component of hormones, enzymes, and other chemicals we produce to live and function normally. It even plays a role in your immune system and digesting your food. Basically, protein is very important for overall wellness, fitness and a healthy lifestyle.

In short, protein;

  1. Increases muscle mass and promotes growth
  2. Helps the body to build and repair tissues.
  3. Boosts satiety and reduces cravings.
  4. Guides nutrients to the right place.

So, regardless of your fitness goals, eat protein-rich food, as it helps in speedy recovery after exercise or injury, maintaining a healthy weight, reducing muscle loss, building lean muscles, and controlling hunger. 

Sources of Protein

Proteins are broadly classified into Animal based and Plant based. Animal based proteins include Casein, Whey, eggs, beef, chicken etc. High protein vegetarian foods include pea, brown rice, soy, chickpea etc. A general misconception is that plant based proteins are incomplete. Protein is generally made from amino acids and protein rich foods that contain good amounts of all 9 essential amino acids can be considered as ‘Complete’. Check off protein-rich vegetables, legumes, whole grains and a seed or nut, and you’ll be in pretty good place with protein.

Protein rich food

Dairy products – milk, yoghurt (especially Greek yoghurt) and cheese (especially cottage cheese).

Nuts and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds and sunflower seeds.

Legumes and beans – all beans, lentils, chickpeas, split peas and tofu.

Lean meat - beef, lamb etc.

Poultry – chicken, turkey, duck etc.

Seafood – fish, prawns, crab, lobster, mussels, oysters etc.


Milk is made of two proteins; whey and casein. Whey protein is considered as a complete protein as it contains nine essential amino acids. Whey protein is generally used as a supplementation to help improve muscle protein synthesis and promote the growth of lean muscle mass. But whey protein comes with other benefits too.


Brain function and focus Brain needs a regular supply of amino acids to maintain concentration and energy levels. Protein can help with this.

Energy source Proteins provide the body with energy by helping to repair and build tissues. It is the key to maintaining healthy energy levels and supporting health.

Improves immunity Protein keeps the immune system strong, transports and stores nutrients and also acts as an energy source.

Aids in weight loss For those who are aiming to loose body weight, protein will help in doing so, along with regular workouts. High protein diets take longer time to digest, so one tends to feel fuller for longer. This will help to control hunger pangs.

Builds muscle Paired with right and regular workouts and diet, protein will help in building muscles, which is why protein is more associated with gyms, biceps and body builders.

Helps in body function Protein helps in the growth and maintenance of tissues, helps in digestion, and energy production. Fibrous proteins provide strength, structure and elasticity to various parts of the body.

How much protein does one need?

When body does not get enough protein, this can cause health issues. For instance, tissue can break and lead to muscle loss.  While there is no set rule for how much protein one should be eating, the recommended dietary allowance for protein is a modest 0.8 grams per kg of body weight. This is a minimum amount of protein body requires to remain healthy.

When you need a healthy source of on-the-go protein, Whey91 Protein Bars are a fantastic choice. With 20 gm of Premium Gold Standard Whey Protein, they are a great way to sustain your energy for a long workday, workout or anything in between.

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