Protein is an essential nutrient made up of amino acids that strengthen the skin, bones, and muscles. It’s one of the five main food groups that everyone should consume daily. In terms of bodily function, protein plays a role in repairing muscle tissue and also helps build muscle.
In our body, more than 70% is made up of protein, which is distributed throughout.
When we consume enough protein, it supports various systems in our body to function properly.
- Protein is an important nutrient that helps build and repair muscles and bones. Stronger muscles improve metabolism, helping burn more calories. (Note: Not consuming enough protein may result in lower calorie burn.)
- Especially for those looking to build muscle, combining protein intake with regular exercise is key.
- Protein increases strength and supports the immune system, making us less prone to illness.
- Protein is a source of energy for the body.
- Protein helps us feel full. Ever noticed that meals with meat keep you full longer? Sometimes we wake up still feeling full after a meaty dinner.
Want to Build Muscle? You Need the Right Amount of Protein
Everyone’s body is different, and so are their protein requirements.
Here’s how much protein is recommended per lifestyle:
- People who don’t exercise: 0.8–1 g / kg of body weight
- People who exercise for health or fitness: 1–1.2 g / kg of body weight
- People who exercise intensively to build muscle: 1.5–3 g / kg of body weight (Depending on exercise intensity)
For athletes, it’s recommended to get enough protein through various food sources to meet your body’s needs.
Protein Content in Beans (per 100 g):
Lentils → Up to 30g of protein. Can be used in dishes like lentil soup, stew, or legume salads.
Chickpeas → Up to 19g of protein. Rich in protein and nutrients. Can be used in soups, curries, masaman curry, stews, or salads.
Red Beans, Black Beans, Green Beans → 22–24g of protein. These beans are packed with protein and other nutrients like vitamins and minerals. Can be used in both sweet and savory dishes.
Edamame (Japanese soybeans) → 11g of protein. Popular for being low in fat but high in protein, vitamins, and minerals. Great in salads or on its own.
Almonds → 18g of protein. A high-protein crunchy nut, also rich in vitamin E—great for skin and eye health.
However, due to their high calories, those watching intake should eat in moderation.
