Protein is made up of a chemical "building block" called Amino Acids. These Amino Acids are used by the body to build muscle and bones and make hormones and enzymes. It can also be served as fuel to the engine.
A specific amount of protein should be taken by everyone. 
The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram. It is the minimum amount which must be added to the diet to not get sick- it is not the specific amount you should eat every day. It can be calculated by multiplying your body weight in Kilograms by 0.8. Suppose a person weighs 60-kgs, the requirement of protein in his diet will be 48 grams.

Research suggests that a person engaged in daily heavy workouts might need a double amount of RDA i.e 1.6 grams per kilogram. So, a person who is occupied in routine workouts requires more protein to support muscle recovery and growth.


Protein can be from both animal and plant based sources. Some are-
  • Lean meats like beef, pork, lamb, etc.
  • Poultry- chicken, turkey, duck, etc.
  • Seafood- fish, prawns, crab, lobsters, etc
  • Egg
  • Dairy products- milk, yogurt, cheese, etc.
  • Oats and Oatmeals.
  •  beans, nuts, whole grains, etc.
  • Certain fruits like banana, guava, etc.
One can also opt for supplements to complete the requirement of protein-
  • Whey Protein,
  • Casein Protein,
  • Egg Protein,
  • Soy Protein,
  • Rice and Pea Protein, etc.
There are various sources of protein Animal-based, plant-based, and powdered forms.
Protein Powder can provide high-quality protein in a very convenient manner. Although, not everyone needs protein powder. These supplements should be taken by those who are engaged in heavy routine workouts and should be taken by a consultant from a trainer or nutritionist.


There are some ways to take your protein diet-
  • take protein-rich meals first.
  • Chose cheese for a filling snack.
  • Replace cereals with eggs as they keep you full for a longer period.
  • Eat almonds as toppings.
  • Greek yogurt contains twice as much protein as traditional yogurt.
  • Include a high-protein food with your meal.
Now, the supplements can be taken either before or after the workout. It is a great topic for a debate due to different opinions. Some feel that taking protein before a workout is effective, some think of the other way.
But a study depicts that whether you take protein before or after your workout, your muscle size or strength might not vary.
Some studies suggest that completing protein requirements for the day is way more important than the time of consumption.