BUSTING THE PROTEIN MYTH
Do we get enough protein from our daily diet? How much protein do we really need if we’re working out? Read on to find out.
Protein, protein, protein and more protein – that’s the general spiel that we’ve been fed for a while – that more protein helps in building muscles or in achieving a lean body. But should you go by the hearsay or are there facts that you need to know? Exactly how much protein is actually needed? Surely too much of anything is bad. You wouldn’t want to harm your body with an overload of this nutrient and also wouldn’t want to have a deficiency. Read on for more.
How much is needed?
Lot of research has been done to find out as to how much protein intake is necessary for an individual. And these researches prove that people who exercise and train regularly need more dietary protein than those who have a sedentary lifestyle. During and even after a training session or workout oxidation of amino acids/proteins increases and to offset this process adequate amount of proteins is required. It is also needed to repair exercise induced muscle damage.
As per RDA the protein dietary requirement for individuals aged 19 years and older is 0.8 grams for each kg of bodyweight per day. Does it sound too low? It is and that is the right quantity which is required for proper functioning of your body and to meet the nutrient deficiency. But this is for an average adult and definitely not for those who are training or working out regularly. Moreover, our body can’t absorb more than 13-16 grams of protein at one time. So make sure you split the nutrient intake during the day.
In order to calculate the right amount for exercising individuals one needs to take in account a few factors: protein quality, energy intake, carbohydrate intake, mode and intensity of the workout and also the timing of the protein intake. It is recommended that you consult a nutritionist for this.
Where do you get it from?
The primary source of protein is our daily diet, irrespective of whether it is coming from animal products or plants. Our body breaks it down into amino acids which further produce human protein. There are 23 kinds of amino acids, 15 of which our body can produce. The other 8, also called ‘ essential amino acids’ must come from our diet.
Foods rich in protein
1) Fish: High in protein content fishes like tuna, salmon and halibut supply you with adequate amount of nutrients. Tuna being the richest source of the nutrient supplies about 29 grams of protein per 100 grams. However, other fishes rich in protein provide 26-29 grams per 100 grams of serving. To know how to include this protein-rich ingredient in your diet read our story “A Fishy Tale”.
2) Eggs: The nutritious food is high in this nutrient whether consumed as a whole or just the egg whites. A single hard-boiled egg can give you 6 grams of protein. The egg whites are pure source of protein. It contains 8 amino acids which can be used for muscle recovery for those who are working out.
3) Milk: Rich in whey and casein proteins, dairy products are an excellent source of this nutrient. Both of these proteins provide the body with all essential amino acids that we need to take in our diet, which further help in supporting the multiple functions that the nutrient does in our body.
4) Lean Chicken: Body building or planning to lose fat? Low on carb, chicken breasts make a classic source of this healthy nutrient. They provide 18.3 grams of protein in 100 grams. You can have it baked or marinate and cook it.
5) Cottage Cheese: Those of you who are vegetarians and look for foods rich in protein that can be added to the diet should choose cheese. Being the healthiest and richest source of protein parmesan cheese and non-fat mozzarella cheese provide 42 grams of protein in 100 grams and 32 grams in 100 grams of serving respectively. So next time you are having cheese don’t feel guilty.
Few points you need to keep a note:
– Malnourished people and children need to increase their protein intake.
– More protein doesn’t help in losing weight.
– Extra protein intake is not going to help in body building.
– Increased intake won’t make you look younger.
– The protein intake needs to be increased while undergoing treatments of a few ailments like chemo. In such cases you need to consult your doctor before adding it into the diet.
