Protein is one of the most essential nutrients in the human body — it’s the foundation for muscles, bones, skin, hair, hormones, and enzymes. Your body constantly rebuilds cells, and for that, protein is a must.

 What is Animal-Based Protein?

Animal-based protein comes from sources like:

• Meat (beef, chicken, etc.)

   

• Fish (tilapia, rui, salmon)

   

• Eggs

   

• Milk & dairy (yogurt, paneer, cheese)

   

These are called complete proteins because they contain all 9 essential amino acids that your body cannot produce on its own.

 Benefits of Animal Protein

•  Complete amino acid profile — ideal for muscle growth, repair, and body structure

   

•  Helps in weight gain or fat loss depending on your goal

   

•  Boosts recovery after workouts

   

•  Excellent source of vitamin B12, iron, and zinc — essential for energy, blood, and immunity

   

•  Keeps you full for longer — helps reduce unnecessary snacking

   

 Top Animal Protein Sources

 How Much Protein Do You Need?

• Men: 55–75g daily

   

• Women: 45–65g daily

   

• Fitness goal? Multiply your body weight by 1.6–2.2g
  
  
  Example: 70 kg × 1.6 = 112g of protein/day
  

   

 Caution with Animal Protein

•  Too much red meat may raise cholesterol

   

•  Processed meats (sausages, nuggets) can increase cancer risks

   

•  Prefer boiled, grilled, or steamed meat over fried

   

•  Balance your week with lean meats 2–3 times/week

   

 Animal vs. Plant Protein

Animal-based protein is like the foundation stone of your fitness and health. When eaten in the right amount and healthy forms, it helps you become stronger, fitter, and disease-free. Combine it wisely with whole foods, vegetables, and regular exercise for the best results.

“Eat smart, lift strong, live long.”