Search Results for: protein

September 7, 2020 By Binita Dhara Leave a Comment

Do You Really Need Protein Supplements Before and After Your Workout?

The current pandemic situation demands a good immune system. Along with working out and staying active, it is important to take good care of what we eat before and after a workout for energy and tissue repair respectively. Primarily, the go-to in this case is protein but do you get your protein from protein supplements or from natural sources? Which works better? Let’s find out!

What’s The Difference Between Natural Protein and Protein Supplements?

You can get energy from natural sources as well as protein supplements. Normally, natural foods like fruits, nuts, eggs, chicken, pulses and cereals contain carbohydrates, proteins and good fats which help us get energy for a workout. They also repair tissues. Supplements on the other hand contain amino acids, B vitamins, caffeine, creatine and artificial sweeteners – quality differs from brand to brand.

Who Needs Supplements?

Normally, protein supplements are required for those who perform heavy workouts like athletes, wrestlers and bodybuilders. When the protein requirement is not fulfilled by natural sources, then supplementation is required. Even the amount of protein requirement depends on the person and whether they want to lose or gain weight.

On the other hand, the amount of protein consumed should also be monitored because if it is not used up during the workout, it gets stored in the body as extra calories as 1g protein contains 4 kcal. The ideal protein consumption should be 1.2 to 1.7g per kilogram of body weight or 0.5 – 0.8g per pound of body weight.

There are 3 forms of protein:

Protein Isolates: This consists of only protein (90-95%) and has carbs and fat removed from it through processing. This is mainly made up of whey protein.
Protein Concentrate: is the combination of carbohydrate and fat (20-40%) and protein (20-40%). This is mainly made up of plant sources.
Protein Hydrolysates: This is further processed and breaks the protein into amino acids which makes it more easily absorbed in the body. But it has a big disadvantage – it increases the insulin level of blood mainly which is made from whey protein.

There are many forms of protein supplements available in the market which are derived from various other sources. Comparing the above, try avoiding plant sources as they don’t provide sufficient protein for muscle growth. Whey is easily absorbed and digested whereas casein takes time to get digested but it’s good to consume before sleep as it helps in recovery of muscles and egg protein is another good option as it is easily absorbed by the body.

Taking all of this into consideration, I would like to say that though it has several benefits, protein supplements also have major demerits such as the caffeine and creatine contents which affects blood pressure, creating cardiac issues by increasing heart rate, causing diarrhoea, a disturbed sleep cycle and gut intolerances, etc.

Do note that most of these “health drinks” aren’t regulated by the FDA for safety purposes. So, before you pick a protein supplement, read the ingredients on the label and pick one that fits your requirement. Honestly, what I feel is that it is best to fulfil the protein requirement through natural foods!

We hope this article helps you make a choice! Do let us know your thoughts in the comments below! For more articles on protein, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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August 25, 2020 By Komal Jethmalani Leave a Comment

Busting Myths About Protein Supplements

A few decades back, protein supplements didn’t exist at all. Food was the source of all protein and people used to consume food to remain healthy. But in the current scenario, various lifestyle changes such as indulging in excessive gym workouts, having no time to eat due to work, deteriorating food quality, etc. have created a demand for supplements.

What are Protein Supplements?

Protein supplements are concentrated sources of protein from animal or plant foods such as dairy, eggs, rice ,peas, hemp or brown rice. Some supplements are also fortified with vitamins and minerals, especially calcium. People use them to increase muscle mass, improve overall body composition and help meet their protein needs.

Whey protein, the most vital supplement among all, is a must-have protein supplement whether you are a beginner or a pro in your fitness journey. Although, not everyone needs protein powder supplements, they can assist you if you do strength training or cannot meet your protein needs with diet alone.

Let’s Bust Some Myths!

Myth #1: Protein Supplements Are Only For Bodybuilders
Fact: You can have a protein supplement if you are doing any form of exercise because it helps your muscles recover. Protein alone does not make your muscles big.

Myth #2: Whey Protein Is Not A Natural Form Of Protein
Fact: Whey protein is the natural protein derived from cow milk which constitutes two main protein components, namely casein and whey. Both components have Protein Digestibility Corrected Amino Acid score of 1.0 which is the highest score for a protein source.

Myth #3: Women Will Get Bulky From Protein Supplements
Fact: Due to women having lower levels of testosterone and higher levels of estrogen, they won’t bulk up as men. A diet rich in lean protein will help women build muscle, but not at the same rate as men. For both genders, it still takes weeks/months of consistent training and good nutrition to build visible muscle.

Myth #4: I Don’t Exercise Enough To Need A Protein Shake
Fact: Protein will help your muscles recover, whether you are working out six days a week or if you are a casual class goer – the results are the same.

Myth #5: Plant Based Protein Is Less Effective Than Whey Protein
Fact: For Vegan protein, a blend of whole pea and hemp sources is used to ensure an amino acid profile like whey with high levels of essential amino acids. Pea protein is allergen friendly, low fat and contains more protein per serving than whey. Hemp protein is also allergen friendly but is also rich in essential fatty acids and contains all nine essential amino acids.

Myth #6: Heating Protein Denatures It, Ruining The Effects
Fact: The only thing that changes when you heat protein is its structure, so it may become slightly less soluble. The protein itself is generally not affected by its yield.

Myth #7: You Need To Eat Very High Levels Of Protein To Get Results
Fact: The average person actually needs an adequate balance of carbs and fats alongside protein in their diet and probably needs no more than around 1.2 to 1.7gm of protein per kilo of bodyweight to build and maintain muscle.

Myth #8: Protein Shakes Will Make My Muscles Grow Quickly
Fact: Unfortunately, this is not true. Muscle building takes time, consistent training and good nutrition. Although having a post-workout, protein-rich meal/shake boosts protein synthesis and limits muscle breakdown. This simply means that your body recovers faster from aches and pains after training.

Myth #9: Pea Or Plant Protein Isn’t As good As Whey Protein
Fact: For vegans and people with digestive issues, plant-based protein powder is the way to go. It is digested differently than whey but still gives you the benefits of traditional powdered protein.

Myth #10: Protein Powder Equals Gas
Fact: That’s because most protein powders are derivatives of dairy products. But eating a balanced meal, which includes healthy fats, complex carbohydrates and water, along with a regular exercise routine, takes care of unpleasant digestive issues. The recommended dosage of protein shake is 1-2 scoops or 25-30 gm per day.

Myth #11: Whey Protein Leads To boils, Acidity, Poor Digestion
Fact: It is not whey protein but unabsorbed whey protein in the body that causes such issues. Insufficient water intake may lead to undigested protein resulting in boils, acidity, etc.

Myth #12: There’s No Such Thing As Too Much Protein
Fact: Eating excessive protein could lead to excessive nitrogen your body can’t excrete. If you’re a long-time high-protein dieter, you could be increasing your risk for kidney damage.

Myth #13: Powders Can Substitute Complete Protein Sources
Fact: While powders are a great protein source, they shouldn’t act as a substitute for whole food sources, both animal and plant alike. They’re an easy and convenient way to include extra protein in your diet.

Myth #14: Everyone Should Take Protein Supplement
Fact: It all depends on your fitness goals. The daily reference intake is 0.8g of protein per kg of body weight. Most people get enough protein through their daily diet with protein-rich food. You don’t need to include bodybuilding supplements or protein shakes. Having a bowl of Greek yogurt, or chicken salad with veggies and sprouts will suffice.

Myth #15: Cutting Down Protein Is A Great Way To Lose Weight
Fact: On the contrary, insufficient protein in your diet can make it difficult to get rid of excess fat. The feeling of being fuller for longer will keep you away from cravings and hunger pangs and a heightened metabolism will add to your workout routine and show positive results.

We hope these mythbusters about protein supplements helps you reach your goal! Consume protein, but don’t let it overpower other nutrients. Also don’t cut it out completely from your diet. Balance is the key to complete health!

For more on protein and protein supplements check out Healthy Reads or tune in to LIVE sessions by experts only on GOQii Play.

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August 18, 2020 By Urvi Gohil 2 Comments

Top 5 Sources of Protein For Vegetarians

Indian Dietetics Association claimed a few years back that vegetarian diets in our country are 84% protein deficient along with 65% protein deficiency in the diets of non-vegetarians too. Data also suggest that 93% of Indians are not aware about their ideal protein intake per day. Proteins are extremely crucial for the body. The word Protein comes from a greek word Proteos meaning “First Place” or “Primary”. Some important functions of protein are:

Growth and maintenance
Structural part of enzymes required for many biochemical reactions
Structural part of hormones which are key messengers in the body
Providing rigidity and stiffness to cells and tissues all over the body
Maintaining ideal pH and balancing fluids
Bolster immune health
Providing energy
Transporting and storing nutrients

Recommended dietary allowance for protein is 0.8 gram per kg body weight for normal healthy individuals. So if you are 60 kg, multiply it by 0.8, and your protein intake per day should be around 48 grams. Protein intake will vary based on various stages of life and for athletes, pregnant and lactating mothers, kidney & liver patients.

5 Sources of Protein For Vegetarians

Sattu (gram flour): Originated from Bihar, Jharkhand, West Bengal and Uttar Pradesh, Sattu is known as the poor man’s protein. But recently, it has gained popularity due to its amazing nutrient profile. It is basically roasted and grinded gram flour. You can make Sattu ki roti, traditional Sattu drink with lemon and pink salt, Sattu fortification in dhokla, idli, dosa, etc. Try to take at least 2 tablespoons of Sattu in a meal. Unlike other protein sources, Sattu is easier to digest and suits well to elderly also.
Sprouted Pulses: The germinated pulses such as mung, kidney beans, black eyed beans, chana, chickpeas, etc. have more magnesium, protein, folate, minerals, Vitamin C, Vitamin K, manganese and phosphorus as compared to non-sprouted varieties. So increase the consumption of sprouts as it will give better nutrients in the same amount. You can make a fresh batch of sprouts daily and have a small cup with lunch and the same for dinner to enrich your meals with protein. Though you can store the sprouted pulses for 3 days in the fridge using a sealed container. Trying a variety of recipes on a daily basis like aloo-sprouts paratha, sprouts stuffed sandwich, sprouts salad, sprouts soup, etc. will also help.
Paneer: is another amazing, well known source of protein for vegetarians. It is rich in healthy fats, protein and low on carbs. In a controlled portion size, it’s great for diabetics, weight watchers and almost everyone. Try to incorporate paneer in your regular meals like post workout meals, sandwiches, curries, grilled paneer with veggies for meals, etc.
Nuts & Seeds: have an impressive number of protein and healthy fats in a single serving. It’s a great idea to add these in your mid meal and snack time. Walnuts, hemp seeds, pumpkin seeds, flax seeds, chia seeds, sunflower seeds, etc. are concentrated sources of protein and healthy fats. About 2 tablespoon of them per day can help you in more ways than one.
Hung Curd: is nothing but our home made curd which has drained off its water. Make curd using low fat milk or cow milk, tie it in a muslin cloth and hang it for 3-4 hours for all the excess water to be drained. 1 cup of homemade hung curd provides 10-12 grams of protein. It is great for digestion and also for meeting calcium requirements. You can use it for dips, raita, salad dressings or just a plain cup of hung curd with meals.

We hope these food sources of protein for vegetarians helps you! How do you fill in your daily protein requirement? Let us know in the comments below. For more on proteins, you can check out Healthy Reads or tune in to LIVE sessions on nutrition by experts on GOQii Play.

Before you add any of these foods to your diet, please consult your doctor, nutritionist or dietitian.

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July 9, 2020 By Urvi Gohil Leave a Comment

Healthy Eating: Protein Tikkis

Some people believe that it is difficult for a vegetarian to meet their daily requirement of protein. Well, if you’re a vegetarian who has been facing this issue, we have a fun recipe for you! Try these special Protein Tikkis. As these Protein Tikkis are made using soya chunks, your daily protein intake is guaranteed. What’s more? They absolutely delicious and healthy as well! Give it a try!

What You Will Need

Soya Chunks – 1 cup
Chilly Ginger Garlic Paste – 2 tbsp
Finely Chopped Onion – 1 medium sized
Semolina – 2 tbsp
Finely Chopped Coriander – ½ cup
Chat Powder – ¼ tsp
Finely Chopped Carrot – 2 tbsp
Salt as per taste
Garam masala – ¼ tsp

How to Prepare Protein Tikkis

Soak 1 cup of soya chunks in hot water for an hour.
After an hour, squeeze excess water from the soya chunks and keep them aside.
In a mixer/blender add the soaked soya chunks, 2 tbsp of chilly garlic paste and salt to make a smooth mixture.
Remove it in a big bowl and add onion, carrot, coriander, semolina, chat masala and garam masala. Give this a quick shake and mix well.
Using your palms make flat small tikkis and refrigerate them for 10 minutes.
On a pan, brush some oil and place the tikkis on it. Once golden brown, turn it up and cook well on other side too.
Your hot, tasty protein tikkis are ready to eat with some green chutney

Highlights of the Protein Tikkis

Soya bean is known to have higher biological value protein which is well absorbed.
It is extremely satiating in a small portion size.
You can have it as a side dish or as a main meal with some salad.

Do try these healthy and delicious Protein Tikkis! Which recipe would you like to see us prepare next? Leave your suggestions in the comments below!

You can also check out more healthy recipes on our blog or tune in to cooking sessions on GOQii Play.

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