Protein Builds Muscles
PROTEIN is the BUILDING BLOCK of your body. Your muscles, bones, skin, hair, organs — all made of proteins. When you grow, when you heal a cut, when you exercise and build strength — your body uses protein. Without enough, you can't grow or repair properly.
Sources of protein. ANIMAL: chicken, fish, beef, eggs, milk, yogurt, cheese. PLANT: beans, lentils, tofu, peanuts, almonds, quinoa. Both kinds work — most people do well mixing them. Plant proteins often come with fiber (good for you); animal proteins are usually richer per bite. Vegetarian and vegan diets can be totally healthy with thoughtful planning.
You're recovering from a hard workout. Which snack helps your muscles MOST?
How much. Kids need about 30-50 grams of protein per day (varies by age and activity). Most kids in well-fed countries get enough. Add some at every meal: eggs at breakfast, peanut butter at lunch, chicken or beans at dinner. After exercise, a small protein snack speeds recovery.
Protein Tracker
For one day, write down the proteins you eat at each meal and snack. At the end, count how many. Was it spread across the day? Did one meal have NO protein? (That's common at breakfast — try adding some.)
Every cell in your body needs protein to be built or repaired. Eat some at every meal, and your body has the building blocks to grow strong.
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