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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Protein powers muscles, immunity & hunger levels. Most of us eat protein, but are we eating the right amount? Let's dive deep!
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Start with 0.8g of protein per kg of body weight per day - the bare minimum to avoid deficiency.
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The more active you're, the more protein you need. People who exercise regularly may need 1.1-1.5 g/kg body weight. If you do weight training, then 1.2-1.7 g/kg body weight. Above 2 g/kg body weight might be unnecessary (or risky).
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Excess protein won’t help build muscles magically , but it might cause fat or weight gain due to excess calorie intake.
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Muscle loss, cravings, hair thinning, or fatigue? You might be eating too little protein.
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Aim for 15-20 g protein per meal, not all in one sitting, as it will help in muscle growth and repair.
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Go for eggs, paneer, chicken, tofu, lentils, milk and its products.
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If you are a vegetarian, you can power up fast with whey concentrate or isolate for fast recovery & plant proteins if you’re vegan.
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Like you’ve to take more protein for more muscles or only gym bros need protein, but it’s not like that. Everyone needs to meet their protein requirements for a healthy life.
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So take protein in enough amounts, not too much, not too little, just the right amount at the right time as per your requirements. For example, a 70 kg person might need approx. 56-67 g protein/ day, based on their needs or physical activity.
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