Protein is one of three main nutrients your body needs — alongside carbs and fat. Think of it as your body's repair crew.

Why it matters:
Every time your body needs fixing — muscles, organs, tissue — protein does the job. Without enough of it, your body simply cannot repair itself.

Two main types:

• Animal protein — powerful, but comes with saturated fat and sodium
• Plant protein — gentler to digest, but less concentrated (you need 3x more food)

Your protein needs change with age:

• High as a baby
• Levels off in your 20s–40s
• Goes back up after 50 due to natural muscle loss (sarcopenia)

Simple rule: If you're 180 cm tall, aim for around 80 grams of protein per day, adjusted for activity level.

Watch out for GLP-1 weight loss medications — they suppress appetite so much that you may not eat enough protein, putting your organs at risk.