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The Best Sources of Protein: Whole Foods vs. Supplements

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Chicken Clean 24 Malaysia   The Best Sources of Protein: Whole Foods vs. Supplements Introduction Why protein is essential for muscle growth, fat loss, and overall health The debate: Whole foods vs. supplements—what’s better? Whole Food Protein Sources ✅ Animal-Based Proteins Chicken, beef, fish, eggs, dairy (high bioavailability, complete amino acid profile) ✅ Plant-Based Proteins Lentils, beans, quinoa, tofu, tempeh (great for vegetarians/vegans, but may need variety for complete protein intake) Protein Supplements ✅ Whey Protein Fast digesting, high in leucine, great for post-workout recovery ✅ Casein Protein Slow digesting, ideal for overnight muscle recovery ✅ Plant-Based Protein Powders Pea, rice, or soy protein (good for lactose-intolerant or vegan individuals) Whole Foods vs. Supplements: Which is Better? Whole Foods: More micronutrients, better satiety, but may require more meal prep Supplements: Convenient, fast-digesting, but should...
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  Chicken Clean 24 Malaysia The Power of Protein: Why It’s Essential for Your Health and Fitness Protein is often called the building block of life, and for good reason. It plays a crucial role in muscle repair, fat loss, and overall well-being. Whether you’re an athlete, a fitness enthusiast, or just looking to improve your diet, understanding protein’s importance can help you achieve your health goals. Why Protein is Important Supports Muscle Growth and Recovery Protein is essential for repairing muscle tissues, especially after workouts. Consuming enough protein helps with muscle maintenance and growth, making it vital for those looking to build strength and endurance. Aids in Fat Loss High-protein diets can help reduce hunger and increase satiety, making it easier to maintain a calorie deficit for fat loss. Protein also has a higher thermic effect, meaning your body burns more calories digesting it compared to fats or carbohydrates. Boosts Metabolism Since protein takes more en...
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How do you calculate your protein intake ?

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  Chicken Clean 24 Malaysia How do you calculate your protein intake ? Your protein intake depends on factors like body weight, activity level, and fitness goals. Here’s how to calculate it: Based on Body Weight A common guideline is 1.6–2.2g per kg (0.8–1g per lb) of body weight for active individuals. • Sedentary : ~0.8g/kg (0.36g/lb) • General fitness : ~1.2–1.6g/kg (0.54–0.73g/lb) • Muscle growth & performance : ~1.6–2.2g/kg (0.7–1g/lb) • Cutting phase : ~2.2–3.0g/kg (1–1.4g/lb) to preserve muscle Adjust for Lean Body Mass (More Accurate for Physique Goals) If you have a higher body fat percentage, use lean body mass (LBM) instead of total weight: Protein Intake = LBM (kg) × 2.2–3.0g Practical Example Scenario 1 - 80kg (176lbs) athlete aiming for muscle gain • 80kg × 2g = 160g protein daily Scenario 2 - 65kg (143lbs) active female on a fat loss phase • 65kg × 2.5g = 162g protein daily     
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