If you’re looking to feel stronger, recover faster after surgery, or just keep joint pain at bay, protein should be on your radar. It’s the building block of muscles, bones, skin and even the enzymes that calm inflammation. The good news? You don’t need fancy supplements – everyday foods can cover your needs.
Most adults need about 0.8 g of protein per kilogram of body weight, but anyone dealing with injury, recovery or chronic pain often benefits from 1.2–1.5 g/kg. That boost helps repair tissue, maintain muscle mass and supports the immune system, which in turn reduces the chances of flare‑ups.
India offers a rich palette of protein‑rich foods that fit any budget:
Mix these into your meals throughout the day. For example, start with a bowl of sprouted moong dal for breakfast, a paneer tikka snack mid‑day, and a chicken‑curry dinner with a side of quinoa.
1. Spread intake throughout the day. Your body uses protein better when it’s consumed in 20‑30 g portions every 3–4 hours rather than a huge single meal.
2. Pair with vitamin C. Eating citrus, tomato or bell pepper with your protein helps iron absorption, especially from plant sources.
3. Don’t skip carbs after a workout. A small amount of rice or sweet potato with protein speeds up muscle repair.
4. Stay hydrated. Water aids amino‑acid transport and reduces the risk of kidney strain when you increase protein.
5. Watch portion sizes. Too much protein can stress the kidneys, especially if you have pre‑existing issues. Aim for the recommended range and adjust based on activity level.
Adding protein to a pain‑management plan isn’t a magic fix, but it gives your body the raw material it needs to heal. Combine these food choices with regular low‑impact exercise—like walking or gentle yoga—to keep joints mobile and muscles strong.
Remember, the goal is consistency, not perfection. A handful of nuts on the go, an extra egg at dinner, or a bowl of dal with lunch are all steps toward a stronger, less painful you.
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