Protein is one of the macros (and probably the only one) that has always enjoyed the limelight, everyone’s talking about it and trying to have the right amount of it.It’s always been kind of a big deal. But is it really a big deal? Let’s find out.
How much protein does my body need? The nation wants to know.
Here’s the lowdown-
Per kilogram of body weight:
Basic requirement: 0.8 – 1.0g of protein
Light to moderate exercise: 1.2 – 1.7g of protein for
Building muscle: 1.4 – 1.8g of protein
High-intensity endurance training: 1.4 – 2.0g of protein
(based on The Academy of Nutrition and Dietetics, these stats are represented by over 100,000 credentialed practitioners)
Also, before we move forward and check if you are protein deficient, let’s burst this myth that has been doing the rounds-
High protein intake = Increased fat burn
Ensuring a good consumption of protein when you are trying to lose weight helps you to ensure that you retain muscle mass. Hello better body composition!
Let’s look at the signs of protein deficiency-
- Constant craving- Especially for high sugar foods and processed carbs. Reasons why that packet of chips looks so inviting.
- Muscle or joint pain- Protein is crucial for building muscles. And when you don’t give your body enough protein, it starts pulling it from muscles. Weren’t you just complaining about stiff joints?
- Nails and hair- Is your hair thinning or falling out? And your nails- are you someone who constantly spends money on getting nail extensions? You know what to do!
- Moodiness/Stress/Low energy– Your brain synthesizes happy hormones but no points for guessing who helps the brain do that. For the ones who are too low on energy to figure out- PROTEIN HELPS THE BRAIN.
All this and then you have difficulty losing weight and are burning a lot of muscle mass! Before running to the gym, run to the kitchen, please!
Most of the people in the country- non-vegetarians/vegetarians and vegans are protein deficient. And this isn’t because we do not get enough protein in our diet, it’s simply because we do not plan our meals and hence fail to meet our daily protein needs.
Aloo partha does make a great breakfast but a little low in its protein content. And hence in order to meet your protein requirement for the day, you need to ensure that you consume the right amount of dal chawal or maybe just have some vegan protein. I’ve recently started supporting my diet with Ace Blend -an all-natural plant protein and superfood made from premium ingredients, crafted to optimize body health.
The ingredients swept me off my feet. It is loaded with the goodness of Pea & rice protein, Multi-greens- Ancient Ayurveda + Pure Marine Algae + Rich Grass + Powerful Greens and antioxidants- Natural Tomato Lycopene meets Grape Seed Extract meets Green Tea Catechins; Ace blend is loaded with 20grams of protein + antioxidants.
If you are someone who has been exercising but haven’t seen any progress with weight loss or gain or muscle formation, ensure that you spend more time in the kitchen and get your macros, especially protein on track.
I strongly believe that abs are made in the kitchen. It’s time to head to the kitchen and ace your protein intake. Also, next time someone asks you- where do you get your protein? Bitch, peas!