Search Results for: protein

December 26, 2020 By Urvi Gohil 1 Comment

Healthy Eating: Homemade Protein Bars

Want to stock up on your winter protein supply? We’ve got you covered with these simple, healthy, no bake, sugar-free homemade protein bars. You can make these protein bars using ingredients available in your kitchen. It is quick and quite suited for winters!

What You Will Need

Dates – 1 cup
Hot water – 1 cup
Almonds – ½ cup
Cashews – ½ cup
Walnuts – ½ cup
Pistachio – ½ cup
Rolled oats – ¼ cup
Desiccated coconut – ½ cup
Flax seeds – 1 tbsp
Pumpkin seeds – 1 tbsp
Sesame seeds – 1 tbsp
Cardamom powder – 1 tsp
Cinnamon powder – 1 tsp
Jaggery powder – 2 tbsp

How To Prepare

In a bowl, add the dates and hot water and soak the dates for 1-2 hours until it softens. Once soft, remove the seeds and blend it in a mixture to a fine, smooth paste.
Heat a pan and add almonds, cashews, pistachio, walnuts, oats, flax seeds, pumpkin seeds and sesame seeds. Dry roast this for 5-7 minutes until they turn crisp and slight golden.
Time to add the desiccated coconut in the pan and sauté just for 1-2 minutes and remove all the contents in a bowl.
In the same pan, add the dates paste and allow it to cook for 5 minutes until the paste thickens and loses some moisture.
Now add the roasted nuts and seeds mixture to the dates paste and season it with cardamom powder, cinnamon powder & also add the jaggery powder. Mix it well until everything comes together.
Grease a mithai tray or plate with some ghee/ oil and spread the mixture uniformly. Refrigerate for 1-2 hours until it sets completely and using a knife, cut it into bars and enjoy!

Highlights Of The Homemade Protein Bars

Power packed with energy, micronutrients, minerals, fiber and healthy fats.
A perfect guilt free, sugar free, preservative free alternative to granola bars and energy bars.
A great way to start the day in winter, it is filling and keeps your sweet cravings away.
Works as a perfect post workout snack.

We hope you enjoy this Protein Bars recipe. Do try it out and leave your feedback in the comments below. For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play.

Eat healthy and #BeTheForce

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.

#BeTheForce

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.

#BeTheForce

January 27, 2020 By Luke Coutinho 14 Comments

Sattu: Your Natural, Inexpensive, High Quality Protein Drink

There has never been a single talk session that I have done and left without learning something new from the state, country or participants. On a trip to Kolkata, I learnt about this amazing drink made of roasted gram flour or what is popularly called in Northern India as “Sattu”. One of the participants in my session enlightened me about a drink made from ‘Sattu’ that the locals drink, that keeps them high on energy and healthy through the hot summer months.

I learnt of the health benefits of this drink that has been famous to states in the North of India for generations and used as a natural cure for several diseases as well as a high value, nutrient dense staple food. I picked up several packets of Sattu to bring back with me. What got my interest levels up were the keywords – Protein, Calcium, Fiber, Iron and Magnesium. Sattu has it all.

For many of you who don’t know me, I have the reputation of ripping a product apart, studying and researching on it in detail, testing it in labs for authenticity and nutritional values and then sharing it with everyone I can after using it myself.

‘Sattu’ is your equivalent to a ‘WHEY PROTEIN SHAKE’. Made of roasted gram flour, this composition is one of the highest sources of vegetarian protein and a quality that is most easily absorbed by the body.

60 grams (4 tbsp) of this roasted flour will give you 19.7 grams of high quality protein along with –
Calcium and magnesium (a fantastic combination as magnesium helps calcium get better absorbed into the body). This makes it excellent for bone health and prevention and treatment of osteoporosis.

Super healthy for growing children and adults!

Iron: (Iron deficiency is a leading problem and can cause severe health issues.Taking iron supplements can sometimes be too toxic to the liver and cause constipation) Natural iron is best.

Fiber: Excellent source of fiber. All of us know that fiber cleans out the colon and stomach, prevents and cures constipation and aids fat loss and energy levels.

Most of you will be thinking that ‘ Sattu’ will cause a lot of gas just like channa (garbanzo beans/chickpeas) do, in fact it’s just the opposite. Ayurveda states that in this form (sattu) people with gas will be relieved.

It aids fat and weight loss, it’s excellent for strong sexual health and is a natural colon cleanser.

For elderly people, sick people, bed ridden people, people recovering from serious diseases or surgery, sattu or roasted gram flour will build their strength and muscle mass rapidly.

I was not surprised, just overwhelmed, as once again I discover that nature has provided it all to us.We just fail to discover because we got caught up in the trap of marketing and media.

Sattu Can Be Your New Protein Shake

This is my new protein shake or better still, health drink. 4 tbsp with water OR chaas (buttermilk) sometimes I add pepper, sometimes, roasted cumin (jeera) and sometimes cinnamon. 20 grams of protein. I have one in the morning and one post work out, sometimes even another one as a mid-evening snack, because this glass of ‘Sattu’ fills you up and provides you more than sufficient protein.

You feel lighter, more toned, less bloated (some whey proteins cause temporary bloating) and you know what’s in your glass, unlike the numerous ingredients that you may not even understand on the jar of a whey protein. The person at the stall also said you can add jaggery to make it sweet. It’s an excellent summer drink, extremely cooling for the body.

It is Surprisingly Inexpensive

When compared to the amount you will pay for Whey Protein, Sattu is a much cheaper and effective alternative. In fact, you can get Sattu from the GOQii Health Store within the app for a discount using GOQii Cash. Putting the cost aside, what’s more important is that I know the quality of protein and what’s going into my glass. If you blend it, it’s better as it may tend to form lumps if not stirred well. Add some lemon to it and you can’t go wrong.

So make the change today and spread the word. The aim is to #LevelUp and move from processed to natural! We hope this article helps you. Do share your thoughts in the comments below.

#BeTheForce