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Let’s simplify the math of Protein

Updated: Jul 18, 2023

Aapke Khane mein protein hai kya? Is the new question doing rounds of multiple TV advertisements or being talked about everywhere starting from the gym corners to office lunch breaks. If you are confused or not sure about protein intake, read on. Best for Him Team
Protein What are proteins? What is whey protein? Do i need protein? the math of protein

Protein has always been the highlight in maintaining good health with proper body shape, building muscles and preparing the body for the following daily routine. Earlier being recommended by the medical experts to, now, celebrities promoting openly in TV advertisements, protein is the most underrated nutrient that males’ bodies require to function on a day to day basis. While various fitness gurus have gone to an extent saying that if a male follows any kind of workout regime, protein intake is quintessential for them, however, otherwise also, a man indulged in day-to-day hectic personal and professional schedules do require a sufficient amount of protein.

Before we unravel protein’s significance to you, it is important to underline its effect on a male’s body. So let’s discuss the effect of protein on a male’s body.

  1. Builds & Repair- Protein is made up of amino acids, or commonly known as building blocks, as they are attached in long chains. Protein is also considered a “macronutrient,” that requires relatively large amounts of it to stay healthy. Protein helps in building and repairing the ruptured body blocks such as cartilage, skin, bones, muscles, etc. to function every day.

  2. Oxygenate- Red blood cells in a body contain a protein compound that carries oxygen throughout the body. Protein helps supply your entire body with the nutrients it demands.

  3. Digest- Almost half of the dietary protein consumed on a daily basis works towards making enzymes, which helps in digesting food and developing new cells and body chemicals.

  4. Regulate- Protein plays a vital role in regulating hormones, especially during puberty for the transformation and development of cells.

Sufficient Quantity

Certainly, with various benefits listed out above, one has realized the theory behind putting protein into an important section of males’ diets. But when it comes to diet, nutrient requirements and health, it is highly personalized for everyone as the requirements vary on the account of body type, fitness goals, physical activities and many more. Here is how you can measure your protein requirement as per your personal needs.

There have been various studies conducted on protein intake wherein the Dietary Reference Intake report for macronutrients, states that a sedentary adult must consume 0.8 grams of protein per kilogram of their body weight, or 0.36 grams per pound. It means that the average sedentary man should eat about 56 grams of protein per day.

Protein What are proteins? What is whey protein? Do i need protein? the math of protein

But if you are wondering how much protein should be a part of everyday calories, then at least between 10%-35% of your calories should be coming from a source of protein. Hence if your body demands 2,000 calories per day, 200-700 calories should come from protein.

To make it even simpler, every meal of the day should have a source of protein equal to the size of your fist to suffice your protein requirement with every meal.

Protein food options

After understanding the importance and amount of protein in every meal, you must be confused about what are the good sources of protein that can be added into meals to fulfill the body requirement and reach the fitness goal. While there are a few options that contain a higher amount of protein, before we list out those, it is crucial to understand that each naturally and locally grown food that we have been consuming since our childhood compromises all kinds of nutrients including protein. Hence we should always consume wholesome food and meals that give us all vitamins, minerals and different nutrients instead of categorizing food on the basis of carbs, fats, protein etc.

Protein What are proteins? What is whey protein? Do i need protein? the math of protein

A wholesome meal will always deliver the right amount of micronutrients and vitamins that a males’ body requires to function, strengthen, build and repair. However, there are a few options that can be added in the wholesome meals to make them protein-rich such as eggs, paneer, soy, lentils, seeds, nuts, pork, dairy, chicken and whey protein.

If you add the above-given food item options of about 20-30 grams in your every meal, it will nourish your body with complete protein requirements.

Why Whey Protein???

Indeed, having any nutrient from its organic source and its natural form is always healthy and should be given the utmost importance. However, if you have witnessed any of your friends or colleagues boasting about powder protein supplements and you are confused about them. Then, again, the requirement of supplements is entirely a personalized choice that one must make based on their body requirements and fitness goals.

Milk comprises two main kinds of proteins i.e. casein and whey. And the whey is found in the watery portion of milk. Whey Protein is a mixture of proteins isolated from whey i.e. the liquid part of milk that separates during cheese production. After being separated during cheese production, whey passes through different processing procedures to become the supplement that people consider as whey protein — majorly used in shakes, meal replacements and protein bars that are becoming a new snack for health freaks these days.

Hence, Whey protein can be considered vital for bodybuilders and gym enthusiasts, as well as people who need to lose weight or are simply lacking protein in their regular diets.


Now maintaining a good sustainable healthy physique amidst the given hectic work schedules and demanding personal lives, make protein the highlight of your meal with the right choice and in an accurate amount.

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