Protein Eating or Drinking: What is the right way to consume protein?
- Protein is considered very important for our body.
- Protein helps in the formation of bones.
- Learn how to consume protein here.
Protein Eating or Drinking: Protein is an essential macronutrient that (apart from water) makes up most of our body. It builds our skin, muscles, hormones, enzymes, bones, blood, etc. However, unlike other macronutrients like carbohydrates and fats present in the body, there is no reserve to store protein in our body. Given that a large percentage of our population in India is vegetarian, the fact that many of us do not get enough protein in our daily diet has been emphasized. And so comes the question of whether you should eat your protein or drink protein.
Nutritionist Deepti Jain will help you understand what is the right way to consume your protein. The adult RDA for protein is 0.8-1 grams of protein per kilogram of weight, it also depends on what type of physical activity you do in your routine. An adult weighing 65 kg will need about 52-65 grams of protein per day. For most nonvegetarians, this is not an issue because on an average nonvegetarian diet mainly meets the requirement of protein in the body, which is also called full protein because they contain nine types of amino acids that our body cannot produce on its own.
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For vegetarians, dairy products, tofu, quinoa, or food combinations such as dal rice, hummus and pita bread can be divided as full proteins. While protein powders/shakes contain vitamins and minerals, consuming natural source foods contains vitamins, minerals, antioxidants and fiber, ensuring that you feel satisfied/full by the mile. Normally, it takes about 20-30 minutes for our brain to signal that our stomach is full by eating. Therefore, only protein shakes will not make you feel full as it gets consumed quickly.
If there are some heart-related problems, then protein powder should be consumed only after consulting an expert. Image Credit: iStock
Eating protein can also reduce some side effects of protein shakes, such as nausea, headache, bloating, etc. Therefore, it is necessary to choose your protein powder from a good brand or make your own protein powder at home. It should also be noted that people who diet for weight loss use protein shakes more, but relying on drinks instead of just food is not a wise option. As soon as you start eating normally, all the benefits and results will be lost. Therefore, it is better to stick to a healthy balance diet where you consume everything in a limited way.
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that doesn't mean protein powder doesn't have its place. The first thing to understand is that protein powders are actually supplements. That's why they're not really meant to replace regular miles. For individuals who work hard or are professional bodybuilders or athletes, their daily protein intake can increase to 1.6-2.2 grams of protein per kg of weight. These protein supplements can be great because they require a much higher protein intake than the average person, and it's not always easy to consume the same amount of miles that can meet your daily requirement. But keep in mind that if you are suffering from kidney or liver problems, have high uric acid or have some heart-related problems, then protein powder should be consumed only after consulting an expert.
About the Author: Deepti Jain is a nutritionist at Chicnutrix.
(Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.)