This publication is intended for benefit, advice and information, and is not a substitute for consulting a doctor or nutritionist

In general, protein can be obtained from animal sources, such as chicken, fish, and eggs, or from vegetable sources, such as nuts, lentils, beans, or whole grains.

Protein is an integral component of a balanced diet. It consists of more than twenty different building blocks called amino acids, which help build lean muscle, speed up recovery after injury, reduce muscle loss, and promote weight loss as well.

Adults need 0.8 grams of protein per day for every kilogram they weigh, while bodybuilders need between 1.5 to 2 grams every day per kilogram.

• Benefits of animal protein :
__________________________________

When it comes to building muscle, animal protein is a good source of complete protein with all essential amino acids and is rich in many nutrients.

Additionally, proteins from animal products, including meats like chicken, beef, fish, and eggs, and dairy products like milk, cheese, and yogurt, can also increase satiety, promoting overall weight loss goals.

Animal protein is the best protein for building muscle because it contains all the amino acids that the body needs (amino acids are the basic component of protein), while plant protein is incomplete and does not contain all the amino acids that the body needs to build muscle, so animal protein excels on the menu of bodybuilders. On vegetable protein

• Benefits of plant protein :
__________________________________

Protein derived from plants is high in minerals, fiber, and antioxidants, all of which can benefit overall health. It can be found in a wide range of foods and is derived from various plant sources

Plant proteins like legumes are high in fibre, potassium and magnesium, which can help regulate blood pressure.

Vegetable protein sources, such as whole grains, legumes, and nuts, contain vitamins such as vitamin B, which contributes to supporting nervous system functions and converting food into energy, in addition to other vitamins necessary for healthy skin, hair, and nails.
It also contains minerals such as iron, zinc, magnesium and potassium, which play an important role in supporting overall health and various body functions, although the absorption of some of these minerals may be less effective compared to animal protein sources.

• What about whey supplements ?
________________________________________

Yes, it is healthy, assuming that you buy from a reliable and proven company. For example, the most famous protein supplement known as “whey protein” is nothing but a by-product released during the cheese manufacturing process, and it is a pure natural protein that does not contain any external or unnatural chemical additives.

But their use is not necessary if the person obtains his necessary share of protein through meals. As for protein powders, they are used only to compensate for protein deficiency if a sufficient amount of it is not obtained through food.

It should be noted that this type of supplement is not limited to bodybuilders. This type is available to anyone who is unable to obtain the necessary amount of protein through meals.
as we mentioned above as a reminder: Adults need 0.8 grams of protein per day for every kilogram they weigh, while bodybuilders need between 1.5 to 2 grams every day per kilogram.

• What foods contain the most protein, whether plant or animal protein ?
______________________________________________________________________________________

Some vegetable sources:
Legumes (beans, lentils, chickpeas, fava beans)

Animal:
Fish, meat, chicken, eggs, in addition to dairy products.

Thank you !