Protein is a vital macronutrient essential for muscle repair, enzyme production, and overall health. However, determining the right daily intake depends on factors such as age, activity level, and dietary preferences.
According to nutrition experts, the recommended daily protein intake for an average adult is 50-60 grams. Those engaged in intense physical activity or muscle-building may require higher amounts to support recovery and strength gains.
Best Sources of Protein
Both vegetarian and non-vegetarian diets offer excellent protein sources:
- Animal-based proteins: Eggs, chicken, fish, dairy products, and lean meats provide complete amino acid profiles.
- Plant-based proteins: Lentils, millets, nuts, quinoa, and beans are rich in protein, though they may require dietary combinations to ensure all essential amino acids.
- Almonds: A convenient and nutritious option, almonds support muscle recovery, weight management, and sustained energy levels.
Experts recommend distributing protein intake throughout the day for optimal absorption and pairing it with fiber-rich foods like vegetables and whole grains to enhance digestion.
With growing awareness of high-protein diets, individuals are encouraged to tailor their intake based on personal health goals and nutritional needs.
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