Insufficient Information, Diet Gimmicks and quick result marketing has put fitness aspirants at the mercy of Supplement manufactures and vulnerable to pharma companies marketing ploys. From weight loss pills to meal replacement shakes, many aspects of Fitness industry are being driven by marketing hype rather than physiological reality. The Supplementation world revolves around a lot of components but undoubtedly protein stands as the helm for Muscle Building and Fat Loss. Whether its Social Media, Fitness Centers or Sporting Arenas; Protein seems to be the most marketed Supplement and athlete’s preferred accessory of choice.
Here’s a small insight on how much protein we need daily and what best way to consume it.
How much protein you need per day
The Dietary reference intake which is the minimum amount to be healthy is 0.8 grams per Kilogram of body weight per day. So, we are looking at an amount of 56 grams for men with sedentary lifestyle and 46 grams per day for an average woman having a sedentary lifestyle. This meager amount if just enough to have optimal body functions when you are living in a sedentary lifestyle. For those involved in Physical activity the amount goes up by 70-80% and further depending on the amount of activity you are involved in. Reference sake, an individual with 30-40 minutes of exercising daily should aim at 1.2-2 grams of protein consumption per day per kilo body weight.
For individuals on a weight loss spree one should push up protein to constitute 30% of the daily calorie intake. As proteins take more time to digest than carbs they help you feel full and curb appetite. An ideal diet for weight watchers should focus on 1.8-2 grams of protein per Kilogram of body-weight. Cutting down the excess protein calories from carbohydrates.
Do we really need Protein Supplements?
If you have a sedentary lifestyle and a normal healthy diet including lean proteins like Fish, Nuts, Eggs, seeds or nuts like Chia, almonds; this should just do the trick for you. However, if you are involved in rigorous activities or an active fitness regime you might look at protein supplements as a viable alternative. Here’s what to consider:
The biggest advantage of protein supplement over other high protein food items is convenience. For an ideal diet balance, you should be consuming high protein every 3 hours in your 5/6 meal per day plan. Working in a rigorous lifestyle it becomes literally impossible to buy, cook and consume high whole foods at this frequency. This is the time when high protein supplements are the most useful.
Protein supplements in pre-digested forms takes only 30 minutes to reach the muscle after drinking. However, solid foods need to pass through the entire dietary cycle before its broken down and send to muscles for consumption. The speed of consumption is most important post a workout when protein and glycogen synthesis are increased. One can even mix the shakes into other high protein items like cottage cheese to bolster their protein content.
A scoop of protein contains approximately 24g of proteins while some brands like body fortress claim to contain around 30g per scoop. This is the same amount of protein 4 ounces of Chicken Breast, 8 large egg whites or approximately 240 grams of yogurt will have. The high quantity of content surely comes as a significant help if you are not consuming the daily dietary requirement. While the scoop might fill in the required protein intake it will lack other minerals and vitamins that work on body growth.
TASTE AND SATISFACTION
Derived from quality food protein (provided you are buying right) supplements contain just the right amount of essential nutrients for good health. Vanilla, Pineapple, Chocolate, cream, cookies your love for taste is surely satiated by supplement companies. The use of sweeteners is widespread is this world of convenience, however the disadvantage is that the artificial taste doesn’t come close to the natural food we eat.
Though there is no scientific evidence that your dietary necessities cannot be fulfilled in absence of Protein powders. However, whey protein comes in handy for crunch times when you need to replenish lost stores of energy post workout, especially for those with a small appetite. focus on real food and do not believe all the hype you read. Good luck on your training in this festive season.
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Hi!! My name is Manu Arora and I am a full-time health and fitness blogger living in Delhi, India. Somehow I made my passion for fitness inculcated into my Work Profile. My goal with my blog and videos is to enable your passion for healthy management of Work-Life Balance.