THE TRUTH ABOUT PROTEIN

A complete low down, including potential benefits and downsides of consuming this macro-nutrient in excess.

By Dr. Juhi Agarwal

31st  October, 2019

The higher your protein intake, the better your chances of losing weight quickly or gaining muscle and bulking up are, right? At least that’s what we’ve been made to believe by various sources over the years. But is this really true?

First things first—let’s go back to the basics and learn more about this all-important macronutrient. So what are proteins? Broken down into smaller units called amino acid in the body, these are the building blocks needed to ensure everything from our hair and blood to connective tissues, antibodies and enzymes function at their optimal strength, thereby improving immunity. Additionally, proteins are needed for growth, development and repair of muscle tissue, which in turn is necessary for effective utilisation of glucose to make energy.

Now the all important question: Do you really need to have that huge protein shake or 5 eggs daily? Worldwide, most guidelines agree that the recommended daily intake for protein should be about 0.8 to 1 gm/kg/day of your ideal body weight. However, this need could change based on many factors. Those who’d need higher levels of protein include athletes (for optimal muscle recovery), the elderly (as they are prone to muscle loss, and are less responsive to low intake of protein to build and repair muscle) as well as pregnant and lactating mothers.

For the rest… empower yourself with the right knowledge. Here’s what you need to know…

1. Balance your meals. Proteins are no doubt important, but so are carbohydrates which increase the hormone insulin levels in the body, taking in amino acids that are much needed for muscle growth. A balanced meal = protein + carbs + fibre + fats. Including all of these in each meal will not only help provide energy, but also satiate you, preventing the need to snack or binge on calorie-laden foods within an hour of your meal.

2. Most studies have reached a consensus that spacing out your protein intake throughout the day, in each large meal, is the way to go when looking at performance and muscle building‍. This helps to optimise amino acid levels in the blood as well as muscle repair and growth. So all you fitness buffs out there—the ‘anabolic window’ is actually found to be 24 hours. There is no scientific reason to restrict your protein intake for immediately pre or post workout.

3. Protein shakes or supplements unfortunately do not make your muscles grow any faster. The main advantages are convenience and cost effectiveness, so try and get your proteins from natural foods as far as possible.

4. Know that protein is not only found in eggs, milk, meat, fish, nuts and seeds. It is also found (in smaller quantities) in cereals like bread, wheat, quinoa, rice and noodles. This needs to be taken into account when calculating your daily protein intake.

5. A high consumption of protein is harmful for those suffering from kidney disease. Moderation is key and anything in excess can have a negative impact.

Next up: Quality of protein sources and how to optimise is especially in a predominantly vegetarian country like India.