Protein requirement for body: For those who do workouts, protein supplementation is a part of their life. Protein intake may differ from person to person, but without it the diet is incomplete. Medical researchers give somewhat different advice regarding protein supplements for a normal person, they believe that the amount of protein each person needs depends on age, gender, health and activity level. And ideally, your daily diet should get you the protein you need.
The Indian Express spoke to Dr Sanjay Shah, General Physician at Fortis Hospital Mulund and Shweta Mahadik, Clinical Nutritionist at Fortis Hospital Kalyan, on this subject in detail.
But you must have also seen that many sports trainers keep trying to make people amateur athletes. In such a situation, the question arises that do you need protein while exercising, especially when you have started building your body through weightlifting or other types of strenuous exercise?
Doctors say on this subject, the process of formation of muscles in the body is such that it involves damage to muscle fibers and then their rebuilding. And for this the body needs more protein.
Why do we need protein?
Protein is an essential macronutrient that is made up of amino acids. Like these chains, these compounds can be broken and put back together in almost never-ending patterns that are used to make a wide variety of cells.
Doctors say, “Your body can make some of these amino acids on its own, but not all of them. The complete proteins found in animal products are your best sources of essential amino acids that your body cannot make.”
But keep in mind that you should not consume extra protein. He explains, “Dairy products are also rich in protein, so are some green leafy vegetables and legumes. Too much protein can put a strain on your kidneys, so if you’re using protein supplements to lose or maintain weight without exercising, you should increase your intake of fresh fruits, vegetables, whole grains, healthy fats, and more. Needs to be balanced with 1-2 liters of water. Cheese, soy milk, lentils, chickpeas, beans, almond milk, cashews and oil seeds like sunflower, pumpkin seeds, sesame etc. are good sources of protein for vegetarians and vegans. are the best options.”
proper protein intake
A healthy person requires 1 gram of protein per kg (according to body weight) per day. Meaning if your weight is 80 kg, then you have to take 80 grams of protein per day. However, during training, they require about half a gram of protein per pound of body weight.
Experts say, “If you want to slim down or you need more protein in your diet, then you can have a protein shake during your training days. For example, if you skip breakfast or are in a hurry for a morning meeting, drinking a protein shake can give you the energy you need to function optimally. However, they cannot take the place of food; Their role is only to supplement your diet.”
There is also a risk factor in this, which is that all food and beverages provide calories. Protein supplements – in the form of shakes are no exception. But they work best if taken during training as it will help in increasing your muscles and burning body fat.
keep in mind
Doctors say that it is not advisable to include protein supplements in your diet without any exercise. “You may gain weight if you are overloaded – especially if you have a sedentary lifestyle. In this case, you can also develop hyperaminoacidemia (excess of amino acids in the bloodstream) along with symptoms of vomiting and diarrhea in your body; Other health concerns may include kidney problems. Apart from this, the metabolism of kidneys will slow down due to consumption.
Tags: Fitness, Food diet, Health, Lifestyle