Protein done right

From complete to incomplete proteins, here’s what actually matters for growth, recovery, and health

- DEEPIKA RATHOD

HAVE you ever scrolled through your feed, bombarded by the latest diet trends promising to melt away pounds, sculpt those muscles, or supercharge your immunity? Just last week, a client messaged me, totally serious, saying, “Can you help me cut out the bad-quality protein from my meals?” I stared at my screen for a solid minute, thinking, “Wait, what? Bad protein?” It hit me then. With everyone Googling “healthy eating” tips, terms like this are popping up everywhere, confusing us. If you've ever wondered about “bad protein” while planning your grocery list or prepping dinner, you're not alone.

Every protein-rich food plays a role in helping our bodies build muscle, heal wounds, repair tissues, and keep things running smoothly. It’s all about understanding what they bring to the table.

At its core, protein is like a Lego chain made up of smaller building blocks called amino acids. There are 20 different ones our bodies need to create a “complete” protein. Some amino acids the body can produce on its own; others must come from food or supplementation. Here’s a quick breakdown to make it less science-y and more relatable: