The pace of modern life is fast – work, family, and commitments often leave little time to think about whether we are getting all the essential nutrients. One of the most frequently overlooked but vital nutrients is protein.
Why Is Protein So Important?
Proteins play countless roles in the body:
💪 Muscle growth and recovery – essential for athletes and active individuals.
⚡ Energy and satiety – protein helps you feel full for longer, reducing the urge to snack.
🧬 Hormone and enzyme production – without protein, the body cannot function properly.
🛡️ Immune system support – helps the body fight off illness.
When protein is lacking, many people experience fatigue, weakness, slower muscle recovery, and even issues with skin, hair, or nails.
How to Calculate How Much Protein You Need Daily
Protein requirements depend on body weight, physical activity, and personal goals.
General recommendations:
For sedentary individuals: 1.2–1.5 g protein / kg body weight
For active individuals or those aiming for muscle growth: 1.6–2.2 g protein / kg
For those losing weight while preserving muscle: ~2 g protein / kg
👉 Example: If you weigh 70 kg and exercise, you need about 112–140 g of protein per day.
Daily Protein Needs by Body Weight
|
Body Weight (kg) |
Minimum Need (1.2 g/kg) |
Moderate Need (1.5 g/kg) |
Active/Training (2 g/kg) |
|
50 kg |
60 g |
75 g |
100 g |
|
60 kg |
72 g |
90 g |
120 g |
|
70 kg |
84 g |
105 g |
140 g |
|
80 kg |
96 g |
120 g |
160 g |
|
90 kg |
108 g |
135 g |
180 g |
Why It’s Hard to Get Enough Protein Every Day
⏳ Lack of time to cook – high-protein foods like meat or legumes often require longer prep time.
🍖 Digestive load – large amounts of meat or legumes can feel heavy.
💰 Cost – quality protein foods or supplements can be expensive.
🥚 Monotony – eating the same protein sources (like just chicken or eggs) can get boring quickly.
Protein Content in Popular Foods
|
Product |
Protein per 100 g / serving |
Extra Info |
|
Chicken breast |
~31 g |
Lean meat source |
|
Eggs (2 pcs) |
~12 g |
Also contains healthy fats |
|
Greek yogurt |
~10 g / 100 g |
May contain sugar if flavored |
|
Cooked beans |
~8 g / 100 g |
High in fiber, but also carbs |
|
30 g / serving |
Ready in 1 min, complete nutrition |
How NARA Health Makes Meeting Protein Goals Easy
- 30 g of high-quality plant-based protein per serving
- For a 70 kg active person, one shake provides ~21–26% of daily needs
- Plus:
🌿 26 essential vitamins and minerals
🧬 Scientifically backed ingredients including resveratrol, a powerful antioxidant
⚡ Ready in just 1 minute – perfect for busy lifestyles
Final Thoughts
Protein is one of the pillars of good nutrition. If you’ve never tracked how much you’re getting, it’s worth starting – you’ll quickly notice the benefits in your energy, mood, and even weight management.
And if you want a simple, quick, and reliable way to ensure enough protein – NARA Health shakes are exactly what you need.
