### **Trailer: The Protein Power-Up Guide**

Struggling to meet your daily protein needs? You’re not alone—many women unknowingly face protein deficiency, leading to fatigue, weak immunity, and brittle hair and nails. But fear not! Nutrition experts reveal the ultimate protein-packed foods to fuel your body, from omega-rich fish and mighty hemp seeds to muscle-repairing cottage cheese and collagen-boosting powders. Whether you’re active, plant-based, or over 65, discover the exact protein intake you need and the best sources to hit your goals. **2025 is the year of protein—are you ready?**

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### **Digest of the Text**

Many people, especially women in the U.S., struggle to consume enough protein daily, leading to deficiencies that cause weakness, brittle nails, poor immunity, and brain fog. Protein is crucial for cell repair, enzyme production, and nutrient transport.

**How much protein do you need?**
– **Sedentary adults:** 1g per kg of body weight
– **Active adults:** 1.6–2.2g per kg
– **Over 65:** 1.2–1.5g per kg

For a 165 lb (72.5 kg) person, that’s **72.5g of protein daily**.

### **Top Protein Sources**
1. **Fish** – Tuna, salmon, cod, and mackerel pack 19–26g per 100g.
2. **Hemp Seeds** – Just 2 tbsp = 2 egg whites’ worth of protein + all essential amino acids.
3. **Eggs** – 6g per egg (eat the yolk for choline, supporting brain and liver health).
4. **Nut Butters** – Small protein boost but high in calories (7 tbsp peanut butter = 175 calories of lean beef).
5. **Quinoa** – A complete plant protein (8g per cup) with magnesium and fiber.
6. **Greek Yogurt** – Double the protein of regular yogurt + rich in calcium.
7. **Cottage Cheese** – 12–16g per ½ cup, with slow-digesting casein for muscle repair.
8. **Protein Powders** – Collagen peptides offer an easy, bioavailable protein boost.

**Upgrade your diet and make 2025 your year of protein!****Paraphrased Version:**

As we age, our body’s natural production of certain nutrients declines, which can impact skin elasticity, joint strength, and overall tissue health. Incorporating collagen-rich foods into your diet can help counteract these effects, keeping your skin youthful and your joints strong.

When it comes to beef, the sustainability debate is complex and warrants its own discussion. However, from a purely nutritional standpoint, beef is hard to surpass. Packed with essential nutrients, it stands out as one of the most protein-dense foods available, making it a valuable addition to a balanced weekly meal plan.

**Trailer-Style Paragraph:**

*Unlock the secrets to ageless skin and resilient joints with nature’s powerhouse nutrients! Dive into the benefits of collagen-rich foods to defy time and maintain vitality. And when it comes to protein, beef reigns supreme—packed with unbeatable nutrition, it’s a game-changer for your health. Sustainability aside, this nutrient-dense superfood deserves a spot on your plate. Ready to fuel your body with the best? The journey to stronger, healthier living starts now!*