To build muscle and stay strong, it’s super important to eat different kinds of protein.

Protein is like the building blocks for your muscles. It helps them recover and grow bigger and stronger.

For adults, the Recommended Dietary Allowance (RDA) for protein is about 0.8 grams for every kilogram of body weight. But if you’re an athlete, you might need more—between 1.2 to 2.0 grams, depending on how much you exercise.

Good Sources of Protein:

1. Animal Proteins:

   • Lean Meats: Chicken breast, turkey, and lean beef have about 25-30 grams of protein in a 100-gram serving.
   • Fish: Salmon and tuna are great choices too. They offer 20-25 grams of protein per 100 grams and also have healthy omega-3 fats.
   • Dairy: Greek yogurt and cottage cheese give you 10-20 grams of protein per serving and also provide calcium, which is good for your bones.

2. Plant Proteins:

   • Legumes: Lentils and chickpeas have around 15-20 grams of protein in one cooked cup, plus they’re high in fiber.
   • Nuts and Seeds: Almonds and chia seeds contain about 5-7 grams of protein in one ounce, along with healthy fats.
   • Whole Grains: Quinoa and brown rice have 8-10 grams of protein in a cup when cooked, making them great sources of carbs too.

3. Protein Supplements:

   • Whey Protein: This is popular with athletes. One scoop gives you 20-25 grams of protein and gets absorbed really quickly.
   • Plant-Based Powders: Pea or hemp protein is a good option for those who prefer plants. They usually provide 15-20 grams of protein per serving.

By mixing different protein sources, you help your body get all the important building blocks it needs for muscle repair and growth, called amino acids.