Protein plays a vital role in maintaining overall health as it supports muscle growth improves satiety and helps in weight management. According to Dr Palaniappan Manickam, adding around 20 grams of protein to each meal is an effective way to meet daily nutritional needs and support body functions.
The expert explains that 20 grams of protein is roughly equal to about 80 grams of chicken. However many people may not consume chicken regularly due to dietary preferences or cultural habits. To address this gap he suggested a variety of alternative protein rich foods suitable for both vegetarians and non vegetarians.
Some of the best food options that can help provide approximately 20 grams of protein in a single meal include fish eggs soy chunks paneer Greek yoghurt chickpeas rajma tempeh lean beef and lean mutton. These ingredients can be easily incorporated into daily meals to maintain a balanced diet without relying on a single protein source.
For individuals who find it difficult to meet their protein goals through food alone protein supplements such as plant based protein powder or whey protein powder can also be considered as an additional option.
Nutrition experts highlight that not just the total protein intake but the timing of consumption is equally important. Manjula Sridhar explains that the body cannot store protein like fats and can only utilise a limited amount at a time typically between 20 and 40 grams for muscle repair and recovery.
Consuming too much protein in one meal may not provide extra benefits as the body uses only what it needs and converts the rest into energy. On the other hand meals lacking adequate protein can leave muscles in a breakdown state which may slow recovery.
Experts recommend spreading protein intake evenly throughout the day with special focus on three important periods. The first is breakfast as the body requires protein after overnight fasting to begin muscle repair. The second is after a workout when muscles are most responsive to nutrients. The third is before bedtime when slow digesting protein sources such as Greek yoghurt or paneer can support overnight recovery.
By following a balanced approach and including a variety of protein rich foods individuals can easily meet their daily protein requirements while supporting long term health and fitness goals.
