A recent survey conducted on FitCircle platform in which more than 40,000 users participated revealed :
- The average Indian diet is protein deficient where the deficiency is as high as 70-80%
This is alarming because, proteins are the building blocks of life. Every cell in the human body contains protein. You need protein in your diet to help your body repair cells and make new ones, to help with growth and development.
Protein being extremely important to our health, if not taken in the basic required amount, can cause trouble with body composition and overall health.
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Most official nutrition organizations recommend a modest amount of protein intake. The Recommended Dietary Intake (RDI) is 0.8 to 1 gm. of protein per kg of body weight for an average sedentary individual.
It is suggested that the person actively working out at moderate intensity needs approx. 1.2 to 1.5 gm of protein per kg of body weight. So, if you are 60 kgs of weight, you need to have 72 to 90 gm of protein daily
Why is Protein so important?
Along with providing the base for development of muscle tissues, it is also needed to make hormones, enzymes, etc. that the body can’t do without. While some of the amino acids (basic structure of protein) can be produced by the body, some are must-haves which need to come from the diet. These proteins are known as “essential” amino acids.
Protein is a Star macronutrient
Protein, when taken in adequate amounts boosts metabolism, compared to low protein diets. Most important contribution of protein is to weight loss, through its ability to reduce appetite and providing satiety for longer than both carbs and fat; thus, cutting down the chance of overeating.
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A high protein intake also helps to build and preserve muscle mass (see below), which burns a small amount of calories around the clock.
How to get enough protein on your plate
The best or the first-class protein sources are the animal sources- meats, fish, eggs and dairy products. The protein in these foods has high biological availability, as the animal sources contain all the essential amino acids that the body needs.
The plant sources those are fairly high in protein-soya, pea protein, quinoa, legumes and nuts.
However, more than the quantity it is the quality of protein is what matters. The main reason for losing out on the protein as an essential nutrient is the inability to include it in sufficient amounts in our diets. Skipping of meals because of lack of time or often choosing the wrong kinds of foods to meet our fill is one of the major reasons.
A few ways in which the daily need for protein along with other nutrients without the hassle of a lengthy preparation is trying to mix and blend different food groups, including protein sources to maximize the intake of protein or opting for a quick Protein shake while on the go will do the work.
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