Protein: Truth or Myth

Protein is often talked about in workouts and diets, but not everything you hear is true. Let’s separate myth from science and understand how it really helps the body.

Why It’s Important

Repairs and builds muscles after training

Increases satiety and helps control hunger

Plays a role in essential hormones and enzymes

Common Myths

More protein doesn’t mean more muscle – the body only uses what it needs

Not only people who work out need protein – anyone who is active does

Supplements are not mandatory – eggs, chicken, fish, and legumes are enough

What Science Says

Active adults: 1.2–2.0 g/kg of body weight per day

Spreading protein intake throughout the day improves absorption

Combining protein + carbohydrates post-workout speeds up recovery

Smart Sources

Animal: eggs, milk, yogurt, chicken, fish, lean meat

Plant-based: beans, lentils, chickpeas, tofu, quinoa

Supplements: whey, casein, or plant-based proteins (optional)

Practical Tips

Include protein in every meal

Choose whole foods before supplements

Adjust the amount according to age, weight, training, and goals

Protein is essential, but excess and myths can be misleading. The secret is the right amount, proper distribution, and variety. This way, muscles recover better, hunger decreases, and the body performs better.

Did you know?

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