Here is a concise summary of the provided text:
**Title:** Best Protein Sources for Fitness (Indian Context)
**Key Points:**
1. **Daily Protein Need:** 50-60 grams/day (sedentary), more for muscle building
2. **Protein Source Categories:**
* **Category 1: Processed Meat** (e.g., sausages, bacon) - **Avoid** due to high harmful chemical content
* **Category 2: Red Meat & Cheese** (e.g., mutton, pork, cheese) - **Consume in Limit** due to high saturated fat content
* **Category 3: Dry Fruits, Milk, & Milk Products** (e.g., almonds, milk, curd) - **Useful but High in Calories/Fat**
* **Category 4: Lean Protein Sources** (e.g., chicken breast, egg whites, paneer, soya chunks) - **Best for Muscle Building & Active Lifestyle**
3. **Recommended Lean Protein Sources:**
* Chicken breast (25g protein/100g)
* Egg whites (4g protein/egg white)
* Fresh paneer (25g protein/100g)
* Soya chunks (high protein, but consume in limit due to hormonal concerns)
4. **Additional Tip:** Rotate protein sources to avoid body adaptation
5. **Supplement Suggestion:** Neutral Pure Series Protein Isolate (26.5g protein/serving, neutral flavor, no added sugar/artificial ingredients)
Here are the key facts extracted from the text, without opinions, in short sentences with numbers:
**General Protein Facts**
1. The human body needs 50-60 grams of protein per day, even for those who don't work out.
2. More protein is required if the goal is to build muscles.
**Protein Sources by Category**
**Category 1: Processed Meat**
3. Processed meat includes sausages, salami, and bacon.
4. Processed meat contains protein but also harmful chemicals.
5. The World Health Organization equates the harmful effects of processed meat to those of regular tobacco.
**Category 2: Red Meat & Cheese**
6. Red meat includes mutton and pork, characterized by their red color when raw.
7. 100g of red meat contains approximately 25g of protein and 30g of fat.
8. 100g of cheese contains about 25g of protein and 30g of fat, mostly saturated.
9. The daily limit for saturated fat is around 20 grams for an average person.
**Category 3: Dry Fruits, Milk, & Milk Products**
10. This category includes dry fruits, milk, curd, and cheese.
11. One cup of cooked kidney beans, chickpeas, or black gram provides about 18-20 grams of protein.
12. A handful of dry fruits (like almonds, peanuts, walnuts) gives around 10 grams of protein.
13. One glass of toned/double-toned milk contains approximately 10 grams of protein.
14. 100g of curd provides about 10 grams of protein.
**Category 4: Lean Protein Sources**
15. This category includes chicken breast, egg whites, fresh homemade paneer, soya chunks, and tofu.
16. 100g of chicken breast contains about 25 grams of protein with minimal carbs and fat.
17. 100g of fresh paneer provides approximately 25 grams of protein.
18. Soya chunks are made from soybeans and are high in protein.
19. 50g of soya chunks or 100g of tofu is recommended per day to avoid hormonal issues.
20. Homemade cottage cheese (paneer) is a good vegetarian protein source.
**Supplements and General Advice**
21. Neutral Pure Series Protein Isolate offers 26.5 grams of protein per serving.
22. It's recommended to change protein sources regularly to avoid the body getting used to the same diet.
23. 20-30 grams of protein per serving is sufficient to meet the body's needs.