Eat or drink protein: what’s better? – News18
Protein is an essential macronutrient that (aside from water) makes up the majority of our body. It makes up our skin, muscles, hormones, enzymes, bones, blood, etc. However, unlike other macronutrients found in the body, such as carbohydrates and fats, our body has no reserves to store protein. With a large percentage of our population in India being vegetarian, it has been pointed out that many of us do not get enough protein in our daily diets. And then comes the question of should you eat your protein or should you drink your protein?
The adult RDA for protein is 0.8-1 gram of protein per kg of weight, also depending on the type of physical activity you have in your routine. A 65kg adult would need around 52-65 grams of protein per day. For most non-vegetarians, this is not the case as on average a non-vegetarian diet mostly meets the body’s protein requirement, also known as complete proteins because they contain the nine types of amino acids that our body cannot produce from them. Alone .
Deepti Jain, Nutritionist, Chicnutrix, helps you understand the right way to consume your protein.
Natural sources of protein
For vegetarians, dairy products, tofu, quinoa or combinations of foods like dal chawal, hummus and pita bread etc, can be classified as complete proteins. While protein shake powders have added vitamins and minerals, consuming food through Natural Resources contains natural vitamins, minerals, antioxidants and fiber, all while ensuring you are full/full from a meal. It usually takes about 20-30 minutes of chewing for our brain to signal that we are full. Thus, just the protein shake will not give you the feeling of satiety as it is consumed quickly,” adds Jain.
Why eat your protein?
Eating your own protein also negates the potential side effects of protein shakes, such as nausea, headaches, bloating, etc. so it is essential that you choose your protein powders from a brand that will not cause you serious problems and ensure no negative side effects when combined with certain medications. Jain says, “It should also be noted that people using protein shakes as a meal replacement for weight loss are on a slippery slope because depending solely on meal replacement drinks is not the wisest option.” As soon as you start eating normally, all gains or achievements will be lost. Therefore, it is best to stick to a healthy and balanced diet where everything is eaten in moderation.”
Are protein shakes bad for you?
However, that doesn’t mean protein powders don’t have their place. The first thing to understand is that protein powders are actually supplements. That’s why they aren’t actually meant to replace regular meals. For those individuals who train rigorously or are professional bodybuilders or athletes, their daily protein intake can rise to 1.6-2.2 grams of protein per kg of body weight. These protein supplements can be great as they require a much higher protein intake than the average individual and it is not always easy to consume that amount of food which would cover the daily requirement. Often our diet is not well planned; so we end up not consuming enough protein, and that’s when supplements come to the rescue. But keep in mind that if you suffer from kidney or liver problems, have a high uric acid level or have certain heart conditions, then supplements should only be consumed after consulting with an expert,” concludes Jain.
first published: June 15, 2023, 07:40 am IST
last update: June 15, 2023, 07:40 am IST
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