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  Snapshot 2:- About Proteins Perhaps the ultimate building Block, protein provides all the functional and structural components of the body: skin, bone, muscle, blood and all the organs. It consists of one or more long chains of amino acids linked  by peptide bonds.  Essential in the diet, protein provides the amino acids that are reassembled to build new body tissue during growth, used  to maintain existing protein structures and to make smaller molecules like hormones and neurotransmitters.  It can also serve as a fuel  for the body – with the same energy density as carbohydrates (4 kal/17 kJ per gram).  Protein is present in all foods – animal and plant – but rich sources include meats, dairy, fish, eggs, grains, legumes and nuts.  The key is to eat a variety of these foods, to make sure that we absorb the right balance of the nine essential and the non-essential amino acids. This can be done with plant-based diets, as evident...

Snapshot 1:- Energy. Our body uses energy to fuel Cellular metabolism, especially the major organs like brain, heart, liver and gastrointestinal tract, and for physical activity.  Carbohydrates and proteins each provide 17 kJ/g (4.1kcal) of metabolizable energy intake, with fats and alcohol providing 37  kJ/g and 29 kJ/g respectively.  Our appetite mechanism usually allows us to match energy intake to energy expenditure so that we maintain a healthy body weight, but when we overeat, the excess energy intake is stored as fat. Overweight people should aim for an energy intake slightly less than their energy expenditure so that their energy deficit is met from their body fat, helping them to achieve a lower, healthy body weight.  Our total energy expenditure (TEE) depends on the rate at  which the body expends energy at rest (basal metabolic rate – BMR) and our physical activity level (PAL), and this is expressed by the relationship:  TEE = PAL x B...

5 myths about proteins. Myth 1: Vegans and Vegetarians need supplements.  Most vegans and vegetarians appear to consume less protein than omnivores. The protein quality is another concern as most plant-based sources are incomplete, missing important amino acids, and typically less Branched-Chain Amino Acids (BCAA) than the animal-derived equivalents. To complete the protein requirement of the day from a high-quality source, supplementation might be beneficial but not mandatory.  Myth 2: Protein supplementation is important for those building muscle mass.  A supplement is introduced when you are unable to meet the requirements from whole food sources. Protein supplements are helpful even when the goal is not to build muscle mass. A typical Indian vegetarian diet is not very rich in protein. Hence, not just bodybuilders, but any person who is unable to meet the protein requirement through their diet may consume whey protein.  Myth 3: Protein dam...

Are Protein Supplements Necessary?  To get an answer to this simple question, counter-question yourself.   DO YOU EAT ENOUGH PROTEIN FOR THE DAY?   If completing your daily required protein intake is difficult, then protein supplements can be a blessing in disguise.  A lot of people, nowadays, are consuming protein supplements in order to meet their protein needs.  There are different types of protein supplements like whey, casein, soy protein, protein pancakes, etc.  Whey Protein, the most commonly used one, is a dietary supplement derived from milk. The digestive enzymes and flavors are added to the raw whey protein which is derived from the milk to add taste. It is one of the highest quality protein sources available and is also a fast-digesting protein.  There are three types of whey protein supplements available in the market, viz. concentrate, isolate, and hydrolyzed. The difference between them is mostly insignificant - an isolate is...

Protein Bioavailability and Quality Protein  bioavailability means how well the body is able to utilize and digest it.  Protein digestibility-corrected amino acid score (PDCAAS) is a score that explains the quality of the protein based on the amino acid profile. It is the most widely used and trusted method to check protein quality. Protein items can contain complete protein. But, due to digestibility factors,   it can still have PDCAAS<1. Egg, whey protein, milk have PDCAA scores equal to 1.  Animal-based  protein sources have a higher concentration of essential amino acids. Whereas,  Plant-based  sources have lower protein quality. The digestibility of plant-based protein (except soy) appears to be less than that of animal products, indicating that vegans may benefit from higher protein intake than the meat-eaters. Various plant-based protein sources can be combined to achieve high-quality protein feedings.

Major health benefits of proteins. 1) Build More Muscle Mass.  Muscles are primarily made up of protein. When we perform any physical activity, protein requirement increases. Consuming sufficient protein leads to more muscle tissue than we are breaking down, which leads to more muscle over time . There is a progressive loss of muscle mass with aging. Significant loss of muscle mass with aging is termed sarcopenia. The combination of resistance training along with sufficient intake of protein has shown improvement in muscle mass.  2) Improved Body Composition  In order to lose fat, we need to be in a calorie deficit. A sufficient intake of protein will help in retaining maximum muscle mass and, thus, improve body fat and muscle mass ratio.  3) Improved Satiety  Protein keeps you full for a longer period of time as it regulates the hunger hormone (Ghrelin) and increases the levels of satiety hormone (Peptide YY).  4) Improved Bone Health  In ...

Protein is one of the most misunderstood nutrients in India with 93 percent of Indians being unaware of their ideal protein requirements.  The current Recommended Daily Allowance (RDA) of protein for adults is 0.8 gm per kg .  The RDA is the minimum amount we need to meet our basic nutritional requirements. Current findings suggest that a general recommendation for protein would be 1.2- 2.0 gm per kg of body weight (0.8 - 1 gm per pound of bodyweight) depending on the activity, training, and diet history of an individual.   Conditions that may increase the requirement of protein intake.   ●  Aging  ●  Injury and Illness  ●  Obesity  ●  Diabetes  ●  Osteoporosis  ●  Resistance Training