Power of Protein

Power of Protein

By Priyanka Bhawalkar  on: 14 January 2015
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What is Protein?

So how many times have you heard how protein is essential for good health, for weight loss, for muscle buildup etc? Umpteen times, right? But do you know what exactly is protein and how does it help you?

Read on to find out. 

Protein is the building block of your body. A very important nutrient, it builds, maintains, and replaces the tissues in the body. It also serves as fuel for energy that you need not only to exercise, but to perform your daily routine activities.

So you thought that only body builders need protein, huh? Wrong! All of us do - the amount of intake varies from person to person, and depends on the specific purpose you need it for. For example a normal person requires 2 gms protein/kg body weight but in the case of body builders it can be more. So if you weigh say 60 kg, you need 120 gms of protein.

Protein is especially important for people who are trying to lose weight – why – ‘cos it takes longer to digest, helping you feel fuller for longer and on fewer calories – helps you NOT reach for that slab of chocolate when the hunger pangs strike J

Another extremely important role that Protein plays is in helping repair damaged muscles and tissues that occur during exercise and/or general wear-and-tear. Before your workout, Protein can help minimize muscle damage, but it is even more important to consume some after a workout. If you exercise regularly but find yourself low energy or feel that you are not building any muscle in spite of heavy-duty weight-training, it may be due to not having enough protein in your diet.

So where do I get this protein from? Many people still believe that protein is only available from meat and we will all fall over dead without animal protein! NOT so!! We know that meat, eggs and dairy products are the more commonly-known sources of protein. But what about vegetarians? Where do they source their protein from?

There are plenty of options for the vegetarian junta - dairy products like milk, curd, paneer, beans and legumes, nuts, soy and soy products like tofu, grains like wheat quinoa, and yes vegetables like peas, corn, spinach, broccoli etc. are all protein-packed.

So amp up on your protein, exercise and get fit and fabulous!

A word of caution though – too much of protein, as most things in life, is NOT good, especially for your kidneys – you have to strike the right balance and ensure that you drink plenty of water.


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Dietary tips for Pre and Post workout
14 January 2015
  What and when to eat... is the question! Are you the types who rushes home from a long day at work, changes hurriedly, dashes to your workout… and crashes!! Know why?? ‘Cos your body is running on empty!! Eating a healthy snack before exercise plays a very important role as it serves as fuel for the body and also helps in increasing your efforts and results. Doing any workout on an empty stomach results in low blood sugar that causes fatigue and headaches – that’s why the sudden dizzy spells. Make sure you eat something 45 minutes to an hour before workout. The 63-million dollar question is, what should you eat? Not that piece of pastry or the leftover pav bhaji.  What then? Here are some healthy options: Banana (all-time favourite), oats and milk, muesli, whole-grain bread, roti, brown rice, yoghurt, etc. Remember to keep sipping water during your workout as it helps to keep you hydrated. You should avoid fatty foods like cheese and butter as these fats digest very slowly that make you feel very full during workout and makes you feel sluggish . It can also cause indigestion, nausea and vomiting during workout.   Post Workout Okay, so you have Zumba-ed (or brisk walked, or pumped iron, or swam) for a good, solid hour – you have perspired and burned a ton of calories. Good for you!! So when you get back home, do not reach for that leftover cake or pav bhaji! NOT good for you. Eating something after your workout is just as important as before it.  A good post-workout meal helps prevent muscle breakdown, replenishes your stores of glycogen and helps you recover faster - in short, it improves your ability to workout consistently. You should eat something within an hour of workout. Have a proper combination of complex carbohydrates and proteins: You can have milk with some cereal, cottage cheese sandwich, fruits with yoghurt, dry fruits and nuts, protein shake, eggs in any form,  sprouts etc.   Avoid fatty and junk foods, salty snacks and a BIG no to any aerated drinks, sodas and fruit drinks – they are loaded with sugar and empty calories.  
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Priyanka Bhawalkar is one of the best dietitians for weight-loss and weight-gain in Pune, Maharashtra, India. She is also a Licensed Zumba Fitness Instructor. Online diet consultation is provided for services like Weight loss, Weight gain, Cholesterol management, Diabetes management (Diabetic diet), Therapeutic diet, PCOD Diet, PCOS Diet and other disease management. Register Now and start your Health & Weight Loss journey with Famous / leading dietitians / nutritionists in Pune , Maharashtra. 
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