Health benefits of protein and top 6 best sources

Here are One Life & You 6 favourite sources of protein and their respective benefits

When you push through a tough a workout, your muscles are constantly challenged, and their fibers begin to break down and sustain damage. The process of repairing and rebuilding those fibers, called muscle protein synthesis, uses amino acids from protein to encourage healthy recovery and muscular growth.

The dietary reference intake of proteins for women is around 0.8-1 grams of protein per pound of bodyweight daily. If you’re exercising regularly, aim higher—between 1-1.5 grams of protein per pound of your bodyweight per day.


Protein content per 100g: 18g

Calories: 82

The good

This is the animal protein with one of the lowest saturated fat content⠀


Protein content per 100g: 30g

Calories: 184

The good

Tuna is a great source of proteins as well as omega-3 fatty acid, which helps prevent high blood pressure.

Cottage Cheese (fat free)

Protein content per 100g: 10g

Calories: 71

The good

Casein, is a slow-digesting nutrient. When consumed before bed, cottage cheese, which is high in protein, will allow your body to continuously burn more calories and boost your metabolism even while you are sleeping.


Protein content per 100g: 13g (11g for the white)

Calories: 147 (52 for the white)

The good

Eggs are a very good source of high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.


Protein content per 100g: 133g

Calories: 151

The good

Great source of lean, low fat protein. Also rich in selenium and phosphorus.

Whey Protein

Protein content per 100g: 75

Calories: 340

The good

Increased protein synthesis, enhanced immune function and antioxidant activity, and excellent to consume around workout time due to its fast absorption rate. Isolates are the purest form of whey protein with no excess fat, cholesterol, or lactose.


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