Protein Intake: Know All About Supplements and Natural Sources

One of the key factors in getting healthier is getting the right amount of protein each day. As essential as exercise is, getting the right amount of protein is just as important. Protein is an important macronutrient required for proper cell growth and body function. It is made up of amino acids that are broken down in the body to provide energy to strengthen muscles. Know a little about protein supplements and natural protein sources.

Healthshot reached out to Certified Nutrition Coach Tanisha Bawa to understand the difference between protein supplements and natural protein sources.

How much protein does your body need per day?

You should always know that daily protein requirements vary from person to person and depend on factors such as gender, weight, age and level of training. For adults, daily protein intake ranges from 46 to 63 grams, while for pregnant and lactating women it is around 65 grams.

Protein intake from natural sources

“Proteins are made of amino acids. There are 20 amino acids. But the body cannot make eight of them. Therefore, these amino acids must be obtained from external sources. These are essential amino acids.” called,” Bawa says. He has two types of natural proteins:

1. Animal protein

“It contains all eight essential amino acids. Grass-fed meats, pasture-raised eggs, and wild-caught fish all help boost your hormones,” experts say. .

2. Vegetable protein

Experts say it can be divided into two main categories.

* Certain foods such as spirulina, hemp, soybeans, quinoa, lentils, buckwheat, and amaranth contain all eight amino acids and are called complete proteins.

*Incomplete proteins must be combined with other plant proteins to obtain all essential amino acids. Examples of this type of protein include brown rice, peas, beans, chickpeas, and tahini. They don’t have to be taken at the same meal, but they should be taken on the same day.

Plant proteins have some drawbacks as they contain more carbohydrates and anti-nutrients that can interfere with nutrient absorption and cause side effects. Examples of such ingredients include phytates/phytic acid, oxalates/oxalic acid, goitrogens, lectins, soy, etc.

Also read: 7 protein-rich vegetables that taste as good as eggs

Protein intake from protein powders and supplements

Protein is also available in powder or bar form to provide an instant protein boost to your body. Like other vitamin supplements, it is in a refined form.

Experts say, “Non-vegetarians can get enough from meat that they can omit taking protein supplements. But for vegans and vegetarians, consuming natural protein sources alone is not enough.” We often look for protein supplements because we don’t have enough, so protein powders such as whey, brown rice and peas are widely consumed.”

Brown rice protein powder has high arsenic content, which is not very safe for our body. Whey protein contains soy lectins that cause intestinal irritation and is not recommended. The safest and best protein powder is green peas protein powder. A clean protein supplement.

A word of caution here: Do not take any supplements without consulting a medical professional or nutritionist.

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