Protein - Why We Think it’s Underrated and Important

Thu, 11 Jul 2019

We know when you think of Fitlion, Whey Protein comes to mind.

Besides being one of the items we sell, Protein holds a special place in all our hearts in Fitlion, as we feel that it is one of the most underrated nutrient we all take for granted. Especially in Singapore where majority of our hawker meals are carbohydrate heavy.

Protein is a primary building block for our bodies to function well - from growth and maintenance to recovery. A lack of protein can easily lead to a slew of health problems such as cramps, poor wound healing, infections and more. The usual early signs of not having enough protein would be:

-       Skin, hair and nail problems

-       Loss of muscle

-       Constant fatigue

Do We Take Sufficient Protein Daily?

We stalked 3 of our colleagues just to see what they ate on a typical day, and had  Sports Nutritionist James Yeo assess the food logs.

Here’s what 3 members of the pride ate for lunch and dinner:





Details of colleague

Male, 25

Female, 50


Female, 30









Activity Level

Sedentary Lifestyle

Weekly walks

Exercises 3 times a week - Strength & HIIT



A cup of cereal

Coffee - Black


Ban Mian

Mince Meat Noodles

Duck & Roasted Pork Noodles


Thunder Tea Rice

Economy Rice: Eggplant, Fish & Chicken

Watercress & Pork Rib Soup

Estimated Protein Requirement  just to maintain healthy body functions




Total Estimated Protein


(As dinner was not finished)


Estimated Deficit




What James has to say about our protein intake:

Getting fuels like carbohydrates and fats is easy in most places, but protein can be a bit more tricky. It is equally important as fat and carbohydrates, and your need for protein increases with your exercise and energy output.

Like the meals taken by the Fitlion team members, most of our meals outside are filled with carbs and fats, and a low amount of protein, making it rather difficult to find good protein sources. Often, higher protein sources are also more expensive, but it doesn’t have to be!

Some affordable smart choices at your hawker centre would be Yong Tau Fu with more eggs and some vegetables, Economic Rice (2 meat dishes (non-fried) and 1 vegetable) or Korean hot plates.

Who lacks the most protein? - People who exercise

Surprise, Surp..... Is it really a surprise? 
We're sure you've seen a rise in blender bottles appearing everywhere outside the gym, as well as heard the unmistakable sound of the whisk ball shaking up the next protein drink. 

Protein shakes are no longer just reserved for bodybuilders as people are getting more educated on their nutritional needs. Don't exercise?  Reflect carefully on your diet and activities the past few days - Were your meals mostly carb heavy? ( Yong Tau Fu with mostly vegetable, Lor mee and laksa?) and do you unwittingly do much resistance exercises? ( Carrying kids or heavy bags, lifting furniture or extended walks)

Here are some protein supplement types to try out:

Different Type of Protein Supplements

Take a look at the different Protein sources for your next protein smoothie or shake:


WHEY PROTEIN    Kinetica whey protein Singapore An ultimate source of protein to create, build up and aid in muscle recovery, Whey Protein is one of the most widely consumed form of protein supplements in light of their price points, availability and taste.

Try  Kinetica Sports’ Whey Protein – Engineered by leading sports specialists and manufactured from high quality ingredients to support growth and maintain muscles. Kinetica Whey Protein contains Biotein ™, a complex blend of whey protein concentrate, whey protein isolate and hydrolysed whey protein.

CASEIN PROTEIN Casein digests slower than other proteins – over an 8 hour window. Usually taken before sleeping, casein offers the round-the-clock support your body needs. It is also usually used to gain mass.

Try the  Dymatize Elite Casein – a sustained-absorbing micellar casein. Formulated based on the latest science and put to test in studies, the product is also rigorously tested for banned substances.

WHEY PROTEIN ISOLATE Whey Protein Isolate underwent more processing, which results in higher protein content with less carbohydrates, lactose and fat. This is a great alternative for lactose intolerant consumers.

Try Mutant’s ISO surge Protein – packing in 21g of whey protein isolate, and intense flavour with each serving, Mutant ISO Surge has a massive following of fans due to its mixability and taste.


Amazonia RawFit Performance Protein Singapore
Besides dairy, Protein can come from plant sources! Such as Soy, Pea and even brown rice. Suitable for Vegans, and lactose intolerant people who want to enjoy the benefits of Protein.

Try the Amazonia RawFit Performance Protein – a Bio-fermented plant protein that provides at least a whopping 31g of certified organic protein per serving. Specially designed to support optimal lean muscle growth and fast recovery, the RawFit Performance Protein also has Glutamine, Marine Magnesium and Tart Cherry to enhance performance.

Want to win yourself a pack of Amazonia RawFit Performance Protein ( Vanilla) or a tub of Kinetica Whey Protein (chocolate)?

Follow us on instagram and double tap on the Protein Contest post to win! 

That simple! 

Contest ends 19 July 2019 2359hrs.

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