Are you getting enough Protein?

A lot of us may claim to know our protein as a nutrient, but on a large note, it remains to be misunderstood and ignored, which is the most important aspect of human life.

First let us understand What are Protein ..?

Protein is one of three primary macronutrients (the others being carbohydrate and fat). This is one of the complex nutrients needed by the body for the production and synthesis of cells, tissues, blood, skin, hormone, bones, hair, nails, enzymes etc. It is one of the most neglected nutrients in our diets, especially Indians.

Although we have abundant sources of protein present in our traditional diet, we often do not add them in our daily meals, hence we lose muscle and gain more fat, becoming overweight/ obese. Also people at an early age experience high cholesterol, hair fall, dull & dry skin, low haemoglobin and lack of overall stamina.?

How much protein do you really need?

It is recommended to include adequate protein throughout the day if necessary for extra strength training is what leads to muscle growth — not extra protein intake. You can't build muscle without the exercise to go with it.

Ideally somewhere between 35-40% of your calories. Ex: if your needs are 2,000 calories, then 200–700 calories should come from protein, or 50–175gm the recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8/1 gm/ kg of body weight.? For ex: a person who weighs 70- 75 kg, should consume min 60-65 gm of protein / day.

General recommendations are to consume 15–30 gm of protein at each meal by clubbing ideal food sources.

Ex : Breakfast: 2 regular idlis + 1 small katori sambar + 2 boiled egg whites Or 1 medium katori of boiled whole sprouts + 1 small katori low fat curd / yoghurt - Protein?

Ideally protein consumption should be spread throughout the day by through Breakfast, Lunch and Dinner as carbs are needed for protein assimilation. On an average, people tend to get most of their protein during evening meals and the least at breakfast. Some newer studies show moving some protein from supper to breakfast can help with weight management by decreasing hunger and cravings throughout the day. Of course, more research is needed before these claims can be verified.

Where does protein come from?

According to the Food and Nutrition Board of the Institute of Medicine, meat, poultry, fish, eggs, milk, cheese, yoghurt, quinoa, and soybeans are all sources of complete protein – which means they provide all nine essential amino acids.

To meet your daily protein needs with these whole foods versus supplements, which are no more effective than food as long as energy intake is adequate for building lean mass. Both plants and animal sources are good proteins. It is important to know that plants provide protein but most do not provide all of the essential amino acids.

Benefits of Protein :

Although there are huge benefits of taking adequate proteins in our diet but few important proteins that in your body are constantly repaired and replaced. That means you need to keep eating foods with protein, containing essential amino acids, to keep your body working as it should.?

This is especially important at times of growth, when you are sick, or when you are recovering from an injury. It's also important as you age, because getting enough protein can help prevent loss of bone and muscle. It clots your blood, It keeps many body systems working.

The haemoglobin in your blood that carries oxygen through your body is mostly made of protein. Insulin, the hormone that regulates your blood sugar, is a protein, too. Eating the right amount of protein might have other benefits, including: making you feel full so it's easier to lose weight and repairing muscles after exercise.

Side effects of taking more than required Protein:

Nowadays people are blindly taking a very high protein diet. Health issues may happen if you follow a high-protein diet for a long time. And researchers are still studying the long-term risks of high-protein diets that limit carbohydrates (carbs).

• Some high-protein diets limit carbs so much that you might not get enough nutrients or fibre. This can cause problems such as bad breath, headache and constipation.
• Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease. And they can increase your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.
• A high-protein diet may worsen how well a kidney works in people with kidney disease. This can happen because the body may not be able to get rid of all the waste products of protein that’s broken down.

Takeaways?:

Proteins are an important component of a healthy diet and need to get enough, some may need extra depending on their needs. To get the most benefits choose a variety of protein but not very high proteins.