Protein FAQs

Protein is defined as an organic macromolecule made up of long chains of amino acids and their residues that are further folded into a three-dimensional structure. Proteins are fundamental building blocks in all living cells: they form enzymes, hormones, antibodies, and structural tissues (like muscle). Every protein’s shape and function are determined by its specific amino acid sequence.

Whey protein is considered the best protein powder because of its fast digestion rate. It provides all the essential amino acids, including BCAAs. It aids in lean muscle gain and reduces body fat and appetite. For example, whey isolate has ~90% protein and is low in lactose, making it very pure. Other good options include casein and plant blends (for vegans).

Green peas, sweet corn, spinach, broccoli, mushrooms, asparagus, and kale are vegetables that are relatively high in protein and commonly used in Pakistan. For example, one cup of cooked green peas has about 8 g of protein, and one cup of cooked spinach has about 5 g. These are among the most protein-rich vegetables you can eat.

Whey protein is a blend of proteins that are isolated from whey. It is mostly used as a protein supplement for athletes, as it helps increase strength and improve athletic performance. Whey protein is the fast-digesting portion of milk protein. It contains all essential amino acids with particularly high levels of BCAAs, which trigger muscle growth.

One large, full egg of 50 g contains 6 grams of protein. This includes about 3.6 g in the egg white and about 2.7 g in the yolk. Eggs provide a complete protein (all essential amino acids) and are a convenient, nutrient-dense source of protein for meals and snacks.

Guava contains the highest amount of protein among all fruits. One cup of guava contains 4.2 grams of protein. Other fruits with some protein include blackberries (about 2 g per cup) and avocado (around 3 g in a whole fruit). However, fruits generally have much less protein than animal or legume foods.

C-reactive protein (CRP) is a protein that is synthesized by the liver. A healthy body usually has low levels of CRP, as high levels of CRP indicate inflammation in the body. Doctors use CRP as a marker to check if conditions like heart disease or autoimmune disorders are causing systemic inflammation.

Animal sources like chicken, beef, fish, eggs, and dairy (milk, cheese, yogurt) are rich in complete proteins. Plant sources include legumes (beans, lentils, chickpeas, soy) and nuts/seeds (almonds, peanuts, pumpkin seeds). Even grains (like quinoa) and vegetables (like peas and broccoli) contribute protein. Including a variety of these foods ensures you get all the essential amino acids your body needs.

Diabetes, dehydration, high blood pressure, stress, an unbalanced diet, pregnancy, and other conditions can cause elevated protein in the urine (proteinuria). Temporary causes include intense exercise, fever, dehydration or stress. Other causes include kidney infections or diseases. Large amounts of protein in urine usually signal kidney impairment. Regular checkups help detect proteinuria early and prevent serious complications.

Chicken is a rich source of protein. 100 grams of chicken contain 27 grams of protein. For example, skinless chicken breast has about 27–32 g per 100 g when cooked. Darker cuts (like thighs) have slightly less. This high protein content makes chicken an excellent lean protein for muscle building and repair. It’s also low in fat, making it a healthier protein choice.

To reduce protein in the urine, you need to change your diet, reduce your weight, do regular exercise, cut off smoking and alcohol, and take medication for diabetes, high blood pressure, or renal disease symptoms. Managing underlying causes is key. These steps help slow kidney damage and decrease proteinuria over time.

A large banana of 118 grams contains 1.3 grams of protein. Bananas are not protein-rich; they are mostly carbs. However, they provide other nutrients like potassium and fiber. For more protein, some people add nuts or yogurt to a banana smoothie for extra protein. This makes bananas a great energy-boosting snack rather than a primary protein source.

Major components of whey protein are beta-lactoglobulin, alpha-lactalbumin, immunoglobulins, glycomacropeptides, and bovine serum albumin (BSA). Whey protein is composed of several milk protein fractions. Major components include beta-lactoglobulin (about 50–55%) and alpha-lactalbumin (20–25%), along with immunoglobulins and serum albumin. These proteins come from whey, the liquid byproduct of cheese making. After processing and drying, whey becomes the high-quality protein powder used for supplementation.

The recommended use of whey protein is 1 to 2 scoops each day, mixed with water or milk, and usually consumed after workouts. You can also use whey as a protein-rich snack between meals or at breakfast. Adjust the dose to fit your protein needs (e.g., athletes may use more).

It is the processed form of whey protein concentrate, which is 90% protein and low in lactose, carbs, and fats. Whey protein isolate is a further refined form of whey concentrate (which is about 70–80% protein). The isolate goes through extra filtering to remove most of the lactose, fat, and carbs, yielding ~90% protein by weight. This makes it ideal for those who are lactose-sensitive or want minimal carbs and fat.

Protein is important for the repair of cells and tissues and for making new ones. It builds the muscles and forms enzymes and hormones in the body. It is important for the growth and development of children, adolescents, and pregnant women. Without enough protein, the body cannot effectively repair or maintain itself.

Protein requirements vary for each person's needs. You can calculate your protein requirement by 0.8 grams per kg of body weight for an average sedentary adult. For example, a 70 kg adult would need about 56 grams per day. More active people often need more support for exercise and muscle growth. Adjust based on age, activity, and goals.

Protein hair treatment involves the use of certain products that involve keratin, collagen, and other ingredients that provide structure and strength to the hair. They protect the hair from damage and maintain the hair's health. Regular protein treatments can improve hair texture and resilience, but overuse can make hair stiff or dry, so follow instructions carefully.

100 g of chicken breast contains 31 grams of protein. This makes chicken breast one of the leanest, richest protein sources available. Even with minimal fat, it provides a high-protein, low-calorie option for building and repairing muscle. It is also versatile, easy to cook, and fits well into most healthy diets.

Proteins are made up of 20 amino acids. The main structure is the same in every protein, while the R group or side chains differ in each protein. When amino acids link together, they fold into complex shapes to perform specific functions. The specific sequence of amino acids determines a protein’s structure and role in the body.

Yes, you can get enough protein on a vegetarian or vegan diet by eating a variety of plant sources. Good options include beans, lentils, tofu, tempeh, nuts, seeds, and whole grains. Combining foods (like rice and beans) ensures all essential amino acids. Many vegans use plant protein powders (pea, soy, or rice) for extra protein.

Animal proteins (meat, eggs, dairy) are complete; they have all essential amino acids and are easily absorbed. Plant proteins (beans, grains, nuts, seeds) often lack one or two amino acids, making them incomplete alone. But combining plants (like rice and beans) gives a complete profile. Plant proteins also bring fiber and micronutrients.

Protein is important for everyone, not just athletes. It’s needed to repair muscles and build skin, hair, nails, and more. Everyone needs protein to maintain their body. Athletes and bodybuilders might need extra due to intense training, but even if you’re not very active, you still need enough protein to support recovery and normal body functions.

Whey protein is often considered best for muscle building. It’s rich in leucine (which triggers muscle growth) and is absorbed quickly, making it great after workouts. Casein digests more slowly (good before sleep). Plant proteins (such as soy or pea) can build muscle if they’re complete. Choose a high-quality protein that fits your diet.

Yes, protein powder is safe and useful for women. Women need protein to build muscle, support metabolism, and recover from exercise, just like men do. A protein supplement (whey or plant-based) can help if you’re not getting enough from food. Many women use protein powder to support lean muscle and feel satisfied after meals.

Yes, plant-based protein powders can be effective. Quality plant proteins (soy, pea, or blends) contain all essential amino acids when formulated correctly. They support muscle building and recovery like whey protein. They may digest a bit slower, but high-quality formulas or blends overcome this. Many people get excellent results with plant proteins.

Protein shakes can supplement meals, but shouldn’t completely replace them. Whole meals provide not only protein but also carbohydrates, healthy fats, fiber, vitamins, and minerals. A shake is convenient post-workout or when you’re on the go, but relying only on shakes can lead to nutrient gaps. Use them to complement a balanced diet, not as a full meal substitute.

If you’re already meeting your protein needs through whole foods, you don’t need supplements. Supplements are just an easy way to add extra protein if your diet is lacking or if you have higher needs. For example, after a tough workout or when you’re busy, a shake can help you reach your protein goals more easily.

Yes, protein plays a key role in recovery after exercise. It provides amino acids that help repair and rebuild muscles that were broken down during a workout. Consuming protein after exercise can reduce muscle soreness and speed up recovery. A protein-rich meal or shake within a couple of hours after exercise supports muscle repair and growth.