In a world full of wellness routines and rituals, “protein intake” often takes a front row seat. Whether it’s through everyday food or with the help of supplements and wildly popular protein shakes, one must reach the milestone for daily protein intake. Why? Protein is crucial for muscle growth because it provides the building blocks (amino acids) necessary to repair and rebuild muscle tissue damaged during exercise. Moreover, adequate protein intake, especially when combined with resistance training, helps increase muscle mass and strength.
But how to — safely and effectively — reach your daily protein intake goal?
Fitness enthusiasts claim, it’s possible to do so even without spending hours in the kitchen or endlessly snacking on shakes. How?
According to Dharma Kumar — a Goa-based fitness coach also known as “Beardholic” — reaching 100 grams of protein every day isn’t a complicated task. His mantra of daily protein intake is quite straightforward and pretty inclusive: pick four protein-rich foods (~25 g each) every day, and you’re there. And you don’t have to worry, even if you don’t want to indulge in animal protein — as per him, vegetarians, too, can hit the target with plant-based choices.
Curious about his top picks?
Read on.