The Protein Guide

Macronutrients—carbohydrates, fats, and proteins—are the essential building blocks of our diet, each playing a distinct role in maintaining health. Carbohydrates serve as the body’s primary source of energy, while fats support hormone production, nutrient absorption, and cell structure. Protein, however, is often at the centre of the fitness conversation—and for good reason. Protein is crucial for building and repairing tissues, especially muscles. It also supports immune function, produces enzymes and hormones, and helps maintain healthy skin, hair, and nails. Unlike carbs and fats, the body doesn’t store protein, which means a steady intake through food or supplements is necessary. This makes protein a key focus for gym-goers and health-conscious individuals alike.

“The need for protein varies by lifestyle, age, and health status. A gym-going teenager or someone recovering from surgery may need more protein than a sedentary office-goer,” says Gandhi, adding, “But that doesn’t mean you load up indiscriminately on supplements. Balanced intake from food sources—like pulses, eggs, dairy, nuts, and lean meats—should be your first preference.” The nutritionist emphasises that many people, especially in urban areas, consume more protein than necessary due to the rising influence of fitness trends.