One key ingredient to better health is consuming adequate amounts of protein every day. Exercise is important. Proper protein intake is equally important. Protein is an important macronutrient that is essential for cell growth and proper body function. It contains amino acids that are broken down in the body and fuel the muscles to build stronger. Tell us a little about protein supplements and natural protein sources.
Health Shots Contacted Certified Nutrition Coach Tanisha Bawa to understand the difference between protein supplements and natural protein sources.
How much protein does your body need each day?
It’s important to keep in mind that daily protein requirements vary from person to person. And it depends on factors such as gender, weight, age and level of fitness. for adults Daily protein intake is between 46-63 grams, while pregnant and breastfeeding women should be around 65 grams.
Consumption of protein from natural sources
“Protein is composed of amino acids. There are 20 amino acids. However, the body cannot produce eight of them. Therefore, those amino acids must be obtained from external sources. These are called essential amino acids,” Bawa says. There are two types of natural proteins:
1. Animal protein
“Contains all eight essential amino acids. Grass-fed meat. eggs raised in pasture and wild-caught fish All this contributes to the better functioning of hormones, ”says the expert.
2. Plant Protein
according to experts This can be broadly divided into two categories.
* Some foods, such as spirulina, hemp, soybeans, quinoa, lentils, buckwheat, and spinach, contain all eight amino acids and are called complete proteins.
* Incomplete proteins need to be combined with other plant proteins. to get all the essential amino acids Examples of this type of protein include brown rice, peas, chickpeas, and tahini, although they don’t need to be consumed in the same meal. but should be consumed on the same day
Plant protein has some drawbacks. This is because plant-based proteins contain more carbohydrates and antioxidants. This can hinder the absorption of nutrients and cause side effects. Examples of such ingredients are phytates/phytic acid, oxalate/oxalic acid, goitrogens, lectins, soybeans, etc.
Also read: 7 High-Protein Vegetables That Are Just as Healthy as Eating Eggs
Consuming protein from protein powders or supplements
Protein is also available in the form of powders or bars that provide your body with instant protein. They are in the same granular form as any other vitamin supplement.
According to experts. “Non-vegetarians can skip protein supplements as they can get adequate amounts from meat. They often look for protein supplements as natural protein sources are inadequate. Therefore, whey protein powders, brown rice, peas, etc. are widely consumed.”
Brown rice protein powder contains high content of arsenic which is not safe for our body. Whey protein contains soy lectins, which lead to intestinal inflammation. therefore not recommended The best and safest protein powder is pea protein powder. It is a clean protein supplement.
A word of caution here: Please do not take supplements without consulting a medical professional or nutritionist.
