Diet Tips: Smart Ways to Include Protein Supplements in Your Daily Diet | Health


According to the ICMR (latest guidelines of 2020), a healthy adult would need about 0.8 to 1 g of protein per kg of body weight. In India, some people consume too much protein by just a rough estimate, while others barely reach 0.6g per kg of body weight in their intake.

Protein preserves muscle mass, and consuming it in adequate amounts is beneficial for weight management, diabetes control, and muscle building amino acid requirements. Each individual’s protein needs depend on many aspects such as weight, age, body composition goals, life cycle stage, medical conditions, etc.

As a general rule, very physically active people such as athletes, weight trainers (gyms), pregnant women, breastfeeding women, people undergoing medical treatment for cancer or undergoing dialysis would need more than 1 g per kg of body weight, but this should be prescribed by a qualified nutritionist or dietician and not someone who has experimented or is a self-proclaimed nutritionist who has himself successfully lost weight by consuming extra protein.

The best practice for consuming protein in the diet is to choose a good quality protein source in the form of egg whites, low fat dairy products such as buttermilk, curds, paneer or cottage cheese , soy or tofu, lean meats like fish or lean cuts of poultry. Other sources such as legumes, lentils, dals, nuts and seeds can be combined with grains to increase the biological value of the protein.

In an interview with HT Lifestyle, Dr. Neomee Shah, Nutrition Consultant at Fast&Up, said, “Protein intake is perhaps one of the most important parts of our daily diet. It serves different parts of the body, including boosting our overall strength, facilitating muscle growth, strengthening hair and nails, repairing tissue, boosting immunity and hormone production. Proteins are made up of a chain of twenty-three amino acids, fourteen of which are produced by the body daily. However, the other nine must be produced from external food consumption, which leaves us with the responsibility of eating foods rich in amino acids that allow us to obtain the right amount of protein, completing the amino acid profile. required in the body.

The dubious question of how much protein a person should consume in a day is quite common. Dr. Neomee Shah pointed out, “Although the amount varies for everyone depending on different lifestyles and periods of activity, for a sedentary person, the required amount is 0.8-1g per pound of body weight. With busy routines and poor nutrition, we may not be able to get the necessary protein that our body needs, that’s where protein supplements, like protein powders, granola bars, whey, supplements plant-based and even vegan, come into play, providing us with the nutrients we need.

She listed some innovative ways to incorporate protein supplements into your diet:

1. Add a scoop of protein powder to your daily cup of coffee.

2. Protein powder infused water in your shaker to consume after a workout.

3. Homemade granola bar with protein powder as a pre- and post-workout snack.

4. If you don’t like to carry a lot of stuff to the gym, have breakfast with oatmeal with protein powder or soak overnight in oatmeal with seeds of chia with extra protein.

5. You can make breakfast chapatis with protein powders to make sure your protein intake is on track.

6. Cook your legumes with protein powders.

7. If you’re hungry at snack time, a healthy protein bar made with dried fruits, nuts, seeds and protein powder will fill you up.

8. Bake your delicious cakes, muffins and cupcakes the healthy way with protein powder

9. Mix protein powder into your smoothie.

10. Protein powders can also be added when preparing vegetable soups, pizza and pasta sauces, dhoklas, etc. to give you the support you need.

A protein shake is not for everyone. To make it easier for people who aren’t used to taking protein supplements to get their ideal amounts, a great compromise is to incorporate unflavored protein into daily meals. Aditi Mammen, co-founder of Origin Nutrition, suggested, “When choosing a protein supplement to ‘hide’ in your diet, you should choose one that does not contain added flavorings or sweeteners. You should also ensure that the protein has been heat tested to ensure bioavailability remains the same after being exposed to higher levels of heat.

She spilled the beans on great ways to include protein supplements in your daily diet:

1. Prepare crispy dosas by mixing half a teaspoon of protein powder into your dosa batter.

2. Knead a scoop of protein powder into your atta roti and make warm, fluffy rotis.

3. For a high-protein dal, scoop out a small amount and mix it with half a teaspoon of protein. Transfer to the rest of your dal mixture and serve.

4. If delicious, protein-packed soups are your cup of tea, add a scoop of protein before blending your soup and serve hot.

Have fun with your protein supplements, but also remember that they should be consumed throughout the day with every meal you have.


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