Proteins are essential for our bodies. It isn't just for bodybuilders who use them to gain muscle mass. Those who are unwell use them to rebuild damaged tissue, and even in normal states, our body uses protein for many different tasks. The hair, organs, muscles are some examples that need protein.
Proteins are made of amino acids that are folded together. There are essential amino acids - those that our body cannot make, and non-essential amino acids - those that our body can produce. Proteins made up of all the essential amino acids are said to be complete, while those that lack one or more essential amino acids are incomplete. Complete proteins come from sources such as meat, eggs, cheese, dairy, and soy. Incomplete proteins come mainly from vegetable sources, with the one exception being soy. The ideal source should be complete proteins. For most people, that isn't a problem. If you are worried about fat intake, try lean cuts of chicken or beef. For vegetarians whose primary source comes from incomplete proteins, getting a variety of vegetables and whole grains will ensure that all essential amino acids are consumed throughout the day. Also, using soy protein (which is the only complete vegetable source of protein) is very beneficial.
External supplements are not required if protein requirements (at least 1gm per kg of body weight) are met with foods. However, individuals who count calories and require protein to meet their daily requirements, without adding much of other macronutrients or overall calories, may need to consume protein supplements. There are a variety of protein supplements available, for example, whey protein, plant protein, casein, and so on. Regarding these types, we will discuss them in a separate blog.