Building muscle requires more than just rigorous workouts; adequate protein intake plays a crucial role in muscle growth and recovery. Protein, a macronutrient made up of amino acids, is essential for repairing and building muscle tissue. For those striving to enhance their muscle mass, understanding daily protein requirements and the best sources of protein is vital.

Protein intake recommendations vary depending on individual goals and activity levels. Generally, those aiming to build muscle should consume about 1.2 to 2.2 grams of protein per kilogram of body weight daily. This range supports muscle repair, growth, and overall recovery.

Consuming sufficient protein helps stimulate muscle protein synthesis, the process where new muscle is built. Unlike carbohydrates and fats, protein provides the building blocks necessary for muscle repair after intense exercise, making it indispensable for anyone serious about strength training.

What’s The Recommended Daily Allowance for Protein?

According to the 2020-2025 Dietary Guidelines for Americans, healthy adults aged 19 and older should aim to get 10-35% of their daily caloric intake from protein. Since one gram of protein contains 4 calories, this percentage can be adjusted based on individual needs and goals.

Protein is composed of amino acids, which are essential for numerous bodily functions, including muscle repair and enzyme production. It is classified into complete proteins (containing all essential amino acids) and incomplete proteins (lacking one or more essential amino acids). For optimal muscle growth, complete proteins are particularly important as they provide all necessary building blocks for muscle repair.

Why Protein Is Important for Building Muscle?

Protein's role in muscle building stems from its ability to repair and grow muscle tissue. During exercise, muscle fibers undergo stress and minor damage, which is repaired by protein synthesis. This process not only heals the damaged fibers but also adds new muscle tissue, leading to increased muscle mass and strength.

What Are the Best Protein Sources?

To meet protein needs, it’s crucial to incorporate high-quality protein sources into your diet. Animal-based proteins such as chicken, turkey, fish, eggs, and dairy products are complete proteins and excellent choices. Plant-based options like beans, lentils, quinoa, and tofu also offer substantial protein and can be combined to ensure a full amino acid profile.

While protein is vital, balance is key. Excessive protein intake can strain the kidneys and lead to nutrient imbalances. It’s essential to consume protein as part of a well-rounded diet that includes adequate carbohydrates, fats, vitamins, and minerals to support overall health and fitness goals.

- Lean and rich in high-quality protein, ideal for muscle building.

- Another lean poultry option with a high protein content.

- Varieties like salmon, tuna, and cod offer complete protein and healthy fats.

- A versatile source of protein with all essential amino acids.

- High in protein and also provides calcium.

- Packed with casein protein, which digests slowly and supports muscle repair.

- Offers a high amount of protein and additional nutrients like iron and zinc.

- A plant-based protein that provides essential amino acids, suitable for vegetarians and vegans.

- Beans, lentils, and chickpeas are excellent plant-based protein sources.

- A complete plant-based protein that contains all nine essential amino acids.

- Almonds, chia seeds, and hemp seeds provide protein and healthy fats.

- Whey, casein, and plant-based protein powders are convenient options for increasing protein intake.

Before making significant changes to your protein intake or diet, it’s wise to consult with a nutritionist or healthcare professional. They can provide personalized recommendations based on your specific needs, fitness goals, and overall health to ensure that you are optimizing your protein intake effectively and safely.

Managing your blood sugar in the morning sets the tone for how you’ll feel for the rest of the day. A balanced breakfast doesn’t just keep energy levels steady—it can reduce insulin resistance, support long-term metabolic health, and curb cravings for sugary or processed snacks. Choosing the right foods at the start of your day is a powerful step toward keeping your blood sugar levels in check.

What to Avoid First Thing in the Morning

Many popular breakfast items can do more harm than good. Sugary cereals, white bread, and fruit juices might provide a quick burst of energy but are often followed by sudden crashes in blood sugar. These fluctuations can leave you feeling sluggish, irritable, and even hungrier than before. Avoiding these options helps prevent mid-morning energy dips and unnecessary snacking.

What to Include in Your Morning Routine

Here are ten simple additions to your morning routine that can support balanced blood sugar levels and promote overall wellness:

Lukewarm Water with Lemon

Starting the day with a glass of lukewarm water—optionally with a few drops of lemon—can gently stimulate digestion. This simple practice helps the body wake up gradually without triggering a spike in blood sugar.

Vegetable Smoothie

Blending vegetables like spinach, cucumber, and mint into a morning smoothie is a refreshing way to boost fiber intake. Unlike fruit-heavy smoothies, this option keeps sugar content low while still offering essential nutrients.

Eggs

A rich source of protein and healthy fats, eggs can help maintain steady blood sugar levels. Scrambled, boiled, or poached, they’re versatile and satisfying. Pair them with vegetables or whole grains rather than white bread or sugary condiments.

Berries

Blueberries, strawberries, and raspberries are low on the glycemic index and high in fiber and antioxidants. They’re an excellent topping for oatmeal, yogurt, or smoothies—adding sweetness without the sugar crash.

Oats (Steel-Cut or Rolled)

Oats contain soluble fiber that slows digestion and glucose absorption. For added benefits, skip the sugar and top your oats with nuts, seeds, or berries.

Greek Yogurt

Greek yogurt is high in protein and contains probiotics that support gut health, which in turn plays a role in blood sugar balance. Opt for plain, unsweetened varieties and customize with cinnamon, chia seeds, or almonds.

Chia Seeds

Chia seeds are full of fiber and omega-3s. When soaked, they form a gel that slows the absorption of sugar into the bloodstream. Add them to puddings, smoothies, or oats for lasting energy.

Whole-Grain Bread or Wraps

Whole grains are a better alternative to white bread because they digest more slowly and help stabilize blood sugar. Enjoy them with protein-rich toppings like eggs or nut butter.

Avocados

Avocados offer healthy fats and fiber, which enhance insulin sensitivity. A simple avocado toast on whole-grain bread can be a filling and blood sugar-friendly choice.

Nuts and Nut Butters

Nuts are a great source of healthy fats and protein. A spoonful of almond, peanut, or cashew butter can be added to oatmeal, smoothies, or toast—just make sure it's free of added sugars and oils.

For many things that come in colorful packaging, ORS or the World Health Organization (WHO) recommended Oral Rehydration Salt is one of them. While colorful packaging may seem interesting and often enticing, they may be harmful for you, as these may not be original ORS and could do you more harm than to benefit you.

What Is ORS?

It is an adequate glucose-electrolyte solution called the Oral Rehydration Salts (ORS) solution. It was first used in 1969, and then a new solution has been recommended by the WHO and the UNICEF since 2003. This use of ORS formulation, as WHO mentions has improved effectiveness from as compared to the old solution.

How To Identify The Original ORS?

There are 3 easy steps to identify the original ORS.

1. Look For The WHO Mark

The original ORS packaging will always have "WHO Recommended Formula" written on it. This is because the ORS contains a specific formula which is based on the WHO formulation. Avoid ORS which has any other mark on it.

2. Check For The Right Solution

Original ORS will contain glucose, potassium, and sodium. It has a specific ratio too, and contains sodium, potassium, chloride, citrate, and dextrose. This specific solution helps body with dehydration to enhance sodium absorption.

Whereas in fake ORS, the sugar content is higher than usual, while the sodium content is lower. This can worsen dehydration and cause an imbalance. This could also lead to brain swelling, and further worse diarrhea.

3. Read The Label Carefully

While original ORS will have "WHO Recommended Formula" written on it, fake ORS may contain "FSSAI" mark. While the FSSAI mark or the logo signifies that the product has been certified by the Food Safety and Standards Authority of India, which ensures that the food product meets the safety standard set by FSSAI. It categorizes the product under "food". Whereas, ORS is a medication.

If your ORS is marked with "FSSAI" stamp, it means that it is not recommended by WHO. Often, such ORS packaging also mentions that it is "Ready to Serve Fruit Beverage", or something like this: "This is only a trademark and does not represent its true nature. Not a WHO Oral Rehydration Salts."

Do make sure that you read the labels carefully.

Why Is It Important?

As India is under intense heatwaves, dehydration is one of the most common health impacts that many are facing. As a result, many are also witnessing loss of excessive water, electrolytes, and diarrhea. For such conditions, ORS becomes the go-to solution.

In India, diarrhea is the third-leading cause of child mortality. To prevent that, it is important that one must observe the steps to ensure that original ORS is being used.

Another step that people must avoid is making homemade ORS. This can further disrupt the balance, and could lead to severe health risks, and worsens health conditions. It several cases, it may lead to death too.

When you choose a WHO-approved ORS, you ensure that it maintains overall health and ensures a quick recovery, with adequate solution in its ratio. A safe ORS could also be beneficial for the vulnerable population, including children.

Carbs have been villainized by the modern media and many people believe that cutting out carbs from their diet is the only way to live healthy. However, carbs are healthy parts of our diet, our bodies, in fact, need them in order to survive. Even if you are trying to lose weight, have conditions like diabetes, carbs can be a healthy part of your diet too.

A recent study published in the journal JAMA Network Open, suggests that women who consume more fiber and high-quality carbohydrates in midlife may experience healthier aging and reduce their risk of developing 11 chronic diseases. Researchers analyzed data from over 47,000 participants in the U.S. Nurses' Health Study, spanning from 1984 to 2016.

Eating What High-Quality Carbs Affect Long-Term Health?

The study revealed that women who consumed more high-quality carbohydrates—found in fruits, vegetables, whole grains, and legumes—were up to 37% more likely to experience healthy aging. Conversely, diets rich in refined carbohydrates (from added sugars, refined grains, and starchy vegetables like potatoes) were associated with a 13% lower likelihood of healthy aging.

For the purpose of the study, healthy aging was defined as living to age 70 without developing 11 specific chronic diseases or experiencing memory impairment, while also maintaining good mental health. The chronic diseases considered included most cancers, type 2 diabetes, heart failure, stroke, kidney failure, and Parkinson's disease.

How Do Refined Carbs Affects Our Health

In contrast, a diet heavier in refined carbohydrates (including added sugars, refined grains, and starchy vegetables) was linked to a 13% lower chance of healthy aging. The chronic diseases considered in the study included various cancers, type 2 diabetes, heart failure, stroke, kidney failure, and Parkinson's disease.

What Are Good Carbohydrate?

Good carbohydrates include foods rich in fiber, like whole fruits and vegetables, and whole grains. These types of carbohydrates break down slowly in the body, providing sustained energy. In contrast, low-quality carbohydrates are found in refined grains and added sugars, which lack fiber and are quickly processed by the body.

The Centers of Disease Control and Prevention explains that while simple carbs and refined carbs can increase one’s blood sugar, (as they lack fiber) complex carbs increase your blood sugar more slowly because they have fiber and other complex starches that take longer for your body to digest foods. Some examples of foods with complex carbs is sweet potatoes, peas, corn, beans, lentils and whole grains.

If you are concerned about over-doing your carb intake, then try carb counting, the key is to choose carbs and fiber-rich nutrients and portion your serving size.

The best way to ensure you are eating enough food and full-filling your nutrient intake for the day is by adding protein to your foods like meat, or a handful of nuts, low-fat dairy. They ensure you don’t get hungry too early and help you avoid blood sugar spikes.

The study's results support what other research has already shown. Eating plenty of fruits, vegetables, whole grains, and beans is linked to a lower risk of many chronic illnesses. Now, this new study further connects these healthy eating patterns to better physical and mental well-being as people age.