Protein-Rich Foods and Their Health Benefits

Are you looking to eat a more balanced diet, tone your figure, boost your energy, or improve your skin's radiance? Essential to your body's vitality and beauty , protein is essential for achieving all these goals! Find out why it's so important, where to find it, how much to consume, and how to easily incorporate it into your routine.

What are proteins used for?

Proteins are like the building blocks of our body. They are made up of small elements called amino acids , which allow our bodies to function properly, repair themselves and stay healthy . They are involved in:

• Muscle building and repair : After physical exertion or injury, proteins help rebuild muscle fibers
  
  

• Tissue growth : they are essential for the renewal of skin, hair and nail cells
  
  

• Support for metabolic functions : certain proteins regulate enzymes, hormones, neurotransmitters, essential for the proper functioning of the brain, liver or digestive system
  
  

• Strengthening immunity : they participate in the production of antibodies that defend the body against infections

Whether your goal is to eat better, lose weight , or enhance the beauty of your hair and skin, protein is an essential pillar of your balance. It deserves a central place in your wellness routine.

Why consume protein?

The benefits of a protein-rich diet are numerous for health and beauty:

• Increased satiety : Protein slows digestion, preventing cravings between meals
  
  

• Weight loss support : they help maintain muscle mass while dieting, promoting harmonious slimming
  
  

• Sustainable energy : Unlike fast sugars, proteins provide more stable energy
  
  

• Beauty of skin and hair : Collagen, keratin, and elastin are three proteins that ensure skin suppleness, strong nails, and shiny hair. A sufficient protein intake (at least 1 g/kg of body weight) naturally stimulates their production. The result: firmer, brighter skin, stronger hair, and less brittle nails.

If you don't eat enough protein, your body will turn to your muscles to find what it needs, which can lead to a loss of energy and a weakening of your skin's vitality . The result: a dull complexion, loss of firmness, and faster appearance of signs of aging.

Protein-rich foods

To meet your body's daily needs, focus on a varied diet combining quality animal and plant sources .

Recommended animal proteins

• Lean meats : chicken, turkey, lean beef (20 to 30 g of protein/100 g)

• Fish and seafood : salmon, cod, shrimp, rich in omega-3 and protein (18 to 25 g/100 g)

• Eggs : an excellent complete source (6 to 7 g per egg)

• Dairy products : Greek yogurt, cottage cheese, ricotta (8 to 12 g/100 g)
  
  

Recommended vegetable proteins

• Legumes : lentils, split peas, red beans (7 to 10 g/100 g cooked)

• Whole grains : quinoa, oats, bulgur

• Tofu, tempeh, edamame : rich in soy protein

• Nuts and seeds : almonds, sunflower seeds, chia (15 to 25 g/100 g)

If you are vegan, combine several sources throughout the day, such as legumes with whole grains (e.g. rice + lentils), to obtain a complete protein that is well assimilated by the body.

How much protein per day?

Protein needs vary depending on gender, age, weight, level of physical activity, but also objectives (maintenance, muscle gain, weight loss, skin beauty , etc.).

General recommendations for a woman:

• You are rather sedentary : about 0.8 g of protein per kilogram of body weight per day. This corresponds to about 48 g for a 60 kg woman
  
  

• You are active or sporty : between 1.2 and 2 g/kg , depending on the intensity of the physical activity. For example, a sporty woman weighing 60 kg will need 72 to 120 g of protein per day
  
  

• You are pregnant or breastfeeding : requirements increase to 1.1 g/kg or more, to support the baby's development and milk production
  
  

• You are menopausal : around 1 to 1.2 g/kg , to limit age-related muscle loss and maintain good bone density

If you have a weight loss goal , a diet higher in protein (around 1.4 to 1.6 g/kg ) helps preserve lean mass, increases satiety and boosts metabolism.

When to take protein?

Spread your intake throughout the day (breakfast, lunch, dinner and snacks) to maximize protein absorption and benefits.

• In the morning : starting the day with a protein breakfast stabilizes blood sugar and prevents cravings
  
  

• After exercise : Protein promotes muscle repair and reduces muscle soreness
  
  

• As a snack or in the evening : to avoid snacking, strengthen cell regeneration and support sleep

Protein food supplements: a valuable daily ally

Even with a balanced diet, it is not always easy to meet your daily protein needs , especially if you have a busy lifestyle, a vegetarian diet or have a specific goal (weight loss, muscle building, skin beauty, etc.).

Food supplements offer a practical and effective solution for:

• Ensuring sufficient protein intake , made easy

• Support weight loss by promoting satiety and muscle mass

• Nourish the skin, hair and nails from within , thanks to targeted active ingredients such as collagen or keratin

• Make it easier to incorporate protein into a daily routine, even when you're short on time or have little appetite.

In the form of protein powder or protein-enriched bars , they effectively complement your diet while meeting specific needs.

Lose weight with protein

Proteins are a formidable slimming ally :

• They increase energy expenditure : the body burns more calories to digest proteins (thermic effect of food).
  
  

• They promote satiety : a diet rich in protein helps reduce overall calorie intake without frustration.
  
  

• They protect muscle mass : during a calorie deficit, the body preserves muscles and draws on fat.

By combining a balanced diet, rich in protein, with regular physical activity, weight loss is more stable and preserves the beauty of your skin (less sagging skin).

Fuel up on protein with Day+

To support you on a daily basis, we have developed innovative protein supplements , combining effectiveness, practicality and pleasure.

• Our protein bar enriched with marine collagen is ideal for a healthy and indulgent break. Rich in protein, it supports skin firmness and cell regeneration, while giving you a lasting feeling of satiety.
  
  

• Our high-protein powder regulates appetite, detoxifies the body, and improves daily nutrition. It blends easily into a smoothie, yogurt, or post-workout shake.

All our products are designed with the highest standards , to take care of you with complete confidence:

• Clean formulas , developed and manufactured in France

• Not tested on animals , in compliance with ethical standards

• Premium ingredients , carefully selected, traceable and without compromise on quality

Discover all our beauty food supplements and reveal the best version of yourself, day after day.