{"id":702338,"date":"2026-05-15T00:00:00","date_gmt":"2026-05-15T00:00:00","guid":{"rendered":"https:\/\/enterpriseam.com\/egypt\/?p=702338"},"modified":"2026-05-15T06:19:51","modified_gmt":"2026-05-15T06:19:51","slug":"a-comprehensive-guide-to-protein","status":"publish","type":"post","link":"https:\/\/enterpriseam.com\/egypt\/2026\/05\/15\/a-comprehensive-guide-to-protein\/","title":{"rendered":"A comprehensive guide to protein"},"content":{"rendered":"

\ud83d\udcaa The protein mania has likely not escaped you. <\/strong>A \u201chigh-protein\u201d meal has become the new low-fat or sugarfree meal, and \u2014 unless you\u2019re a health junkie \u2014 the ins and outs of the protein world are a little overwhelming to keep up with. <\/p>\n

So, how much protein do you actually need? <\/strong>Typically, protein intake increases alongside body weight and is largely dependent on other factors like activity levels and age. The International Society of Sports Nutrition recommends<\/a> a minimum daily intake of 0.8g of protein per kg of body weight for sedentary adults, while athletes require 1-2g per kg. Due to age-related muscle loss, adults over 65 also require a higher daily intake, between 80-140g. In short, you don\u2019t need to be hitting the gym to fulfill your daily recommended protein intake. <\/p>\n

Do you need the supplements, though? <\/strong>Most health professionals would tell you it\u2019s not absolutely necessary; it is possible to fulfill protein intake through regular meals. But, when you\u2019ve already had your fair share of chicken, meat, fish, eggs, or the like, you\u2019re most probably not going to have the appetite for more \u2014 and you\u2019ll fall short of your intake goal. That\u2019s where supplements come in, making up for lack of appetite, post-workout hunger, or for little cooking time. They\u2019re also easier to track and measure when you\u2019re aiming for higher protein goals. Just to be clear, however, supplements aren\u2019t replacements for meals. <\/p>\n

Before rushing to incorporate protein supplements into your diet, you should always prioritize meeting protein needs through whole foods.<\/strong> At the end of the day, protein products are processed foods, so it\u2019s best to opt for \u201cclean\u201d options. Bottom line: choose products with short, recognizable ingredient lists.<\/p>\n

Without further ado<\/strong>, here\u2019s every protein powder, snack, or bar you should keep on your radar\u2026<\/p>\n

Protein powders<\/p>\n

Protein powders are best consumed post-workout<\/strong>, in between meals, or before bed. You should aim for 1-2 scoops of daily intake. The main concern with excess intake is the added calories, which can contribute to fat gain. For the healthiest option, check that your protein powder doesn\u2019t have more than 5g of sugar per serving.<\/p>\n

Protein powders come in different types and sources <\/strong>\u2014 here\u2019s what you need to know to find the one that suits your body:<\/p>\n

Whey concentrate: <\/strong>The go-to option for post-workout muscle recovery is whey protein powder, a milk-based complete protein known for being easily digested. Whey concentrate, in particular, is widely favored for its high branched-chain amino acid content and rich concentration of leucine, a key amino acid for muscle building. It\u2019s also more filling than other whey alternatives. Here are some brands on our radar:<\/p>\n

#1- Advanced Sports Nutrition (ASN): <\/strong>Health Ministry and GMP-certified, ASN<\/a> offers high-quality nutrition supplements. Their protein products feature easily digestible whey protein concentrate bags of 990g with low-calorie sweeteners, available in a variety of natural flavors.<\/p>\n

Protein per serving: <\/strong>25g.<\/p>\n

Calories: <\/strong>120 kcal.<\/p>\n

THE PRICE TAG-<\/strong> ~EGP 2k.<\/p>\n

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#2- The Evolve Way: <\/strong>The Evolve Way<\/a> switches things up with unconventional whey concentrate flavors using natural ingredients \u2014 sobia, dates and milk, cereal, strawberry tart, carmelized biscuits, and ice-cream cookie. Sugar content can reach up to 3g.<\/p>\n

Protein per serving: <\/strong>25g.<\/p>\n

Calories:<\/strong> 130 kcal.<\/p>\n

THE PRICE TAG-<\/strong>EGP 2.5k. <\/p>\n

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Honorable mentions:<\/strong><\/p>\n