Protein … how much you need?
PROTEIN AND BODYBUILDING
For people interested in health, nutrition, and bodybuilding, the word protein is probably constantly buzzing in their ears. Why it is important, how it builds muscle, protein diet, or get the newest miracle protein shake. So, what really is protein and are you getting enough of it? How much do you really need? Let us know more.
ALL ABOUT PROTEIN
- Proteins are made of amino acids, which are the major structural component of every cell in the body. Not just the big muscles—every tissue, organ and part of the body is made up of proteins.
- There are 20 amino acids that form the basic building blocks of proteins in the human body. More than half of these the body can produce itself, and are called non-essential amino acids, since you don’t have to get them from your diet.
- Nine of the amino acids are “essential”, which means the body must absorb them from food. Not all dietary sources of protein contain all nine essential amino acids.
- Proteins of animal origin like chicken, fish, meat, eggs, and dairy products; these contain all nine essential amino acids.
- You have “incomplete” or “low” quality proteins, like legumes, cereals, vegetables, and nuts, which don’t have all the nine essential amino acids.
- The healthiest way to get protein in your body is to combine all the available sources to get a complete protein profile in your diet. For example, rice and dal in combination is much better than just rice or just dal. Rice, dal and some boiled eggs will give you an even better dose of protein.
KEEP PROTEIN INTAKE ‘OPTIMUM’
For your optimum intake from dietary sources of protein, it’s best to stick to beans, fish, chicken and nuts. Fish and nuts have the added advantage of being packed with heart-healthy omega-3 and omega-6 fats.
To include more lean protein in your daily diet, try these tips
- Take yogurt with you to the gym and enjoy it as a post-workout booster.
- Include a whey isolate protein within 45 minutes after your workout.
- Make your breakfast oatmeal with milk instead of water.
- Snack on fat-free mozzarella cheese.
- Use a whole cup of milk for your cereal.
- Try smoked salmon or egg whites for breakfast.
- Take along a hard-boiled egg for an easy snack.
- Munch on edamame beans or a handful of nuts.
- Snack on sprouts of ‘mung’ (green gram) or ‘chana’ (chickpeas).
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