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Don’t Be a Chicken, Beef Up Your Protein Knowledge!

Hello, my fellow Gen Z’s! Sophie here, your trusty guide to navigating the labyrinth of adulthood. Today we’re going to talk about something that’s been on my mind lately – protein sources for muscle building and maintenance. I know what you’re thinking… ‘Sophie, are you becoming a fitness freak?’ Well, not exactly. But after finding out that my biceps are as soft as marshmallows during the last lockdown, I thought it might be a good idea to start doing something about it.

So let’s dive headfirst into the world of proteins – you know, those things that make up approximately 16% of our body weight? Yeah, those little guys are pretty important. Not only do they help build and repair tissues (hello toned arms), but they also play a crucial role in producing enzymes and hormones.

The Meat of the Matter

Let’s cut straight to the chase: when it comes to muscle-building proteins, meat is king. Red meats like beef and lamb are chock-full of high-quality protein and essential amino acids needed for muscle growth. A 100g serving of steak provides around 25g of protein – that’s half your recommended daily intake right there!

And then we have poultry (chicken and turkey). These lean meats are an excellent source of low-fat protein. And if you’re anything like me who can’t resist fried chicken from time to time (okay fine…all the time), try grilling or roasting instead for a healthier alternative.

Fishy Business

If you’re not much into red meat or poultry, fret not! Fish is an excellent alternative protein source. Salmon is particularly great because it boasts about 20g of protein per 100g serving. Plus, it’s rich in omega-3 fatty acids which are great for heart health. So not only will you be building those muscles, but you’ll also be taking care of your ticker – talk about a win-win!

Plant Power

If you’re vegetarian or vegan, don’t despair! You can still pack on the muscle without animal products. Foods like lentils, chickpeas, and quinoa are fantastic sources of plant-based protein. And let’s not forget about tofu and tempeh – these soy-based foods are protein powerhouses.

And here’s a fun fact: Did you know that one cup of cooked lentils provides around 18g of protein? That’s almost as much as a 100g serving of chicken breast! Who said plant-based diets were boring?

Dairy Delights

Milk, cheese, yogurt – oh my! Dairy products are another excellent source of high-quality protein. Greek yogurt is particularly impressive with its whopping 10g of protein per 100g serving. Plus, it makes for a delicious post-workout snack when paired with some fresh fruits or granola.

Egg-citing News

Lastly, we can’t talk about proteins without mentioning eggs – nature’s perfect little packages of nutrients. One egg contains around 6g of high-quality protein along with other essential nutrients like vitamins A, D, E and B12.

Now if you’ll excuse me, I think I hear a boiled egg calling my name…

The Takeaway

In the end (or should I say in the ‘egg’?), building and maintaining muscle isn’t just about chowing down on loads of proteins. It also involves regular exercise, adequate rest, and a balanced diet. Remember, variety is the spice of life – so don’t be afraid to mix up your protein sources!

And with that, I bid you adieu for now. Until next time, stay strong (literally), my Gen Z comrades!


Sophie is a vibrant and multifaceted individual who beautifully intertwines her diverse heritage, with her contemporary interests and beliefs. A passionate devotee of weight training, Sophie finds strength and empowerment in her physical regimen, which aligns seamlessly with her deeply spiritual nature. This spiritual depth is a cornerstone of her character, informing her perspectives and enriching her approach to life's challenges and joys.

In her professional life, Sophie has carved out a niche as a junior author for the thought-provoking blog, "Illusions of Wisdom." Here, she expertly delves into issues that resonate with Generation Z, offering insightful, articulate, and nuanced perspectives. Her writing not only reflects the pulse of her generation but also echoes the wisdom and sensitivity of someone deeply connected to their cultural roots and personal passions. Whether discussing mental health, environmental concerns, or the evolving landscape of digital interactions, Sophie's voice is both a guiding light and a mirror for her peers.

Her work on "Illusions of Wisdom" is characterised by a rare blend of authenticity and analytical acumen, making her a beloved figure among her readers. As Sophie continues to explore and express her multifaceted identity through her writing, she remains an inspiration to many, embodying the spirit of a generation that values both strength and introspection.

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