Protein : Myths and functions and benefits?

 

Proteins

 

Proteins are the macro-nutrient that is very essential for our muscles. They are formed by amino acids and are categorized in essential, non-essential and conditionally essential amino acids. Both plant and animal proteins have 20 amino acids in common. 1gm of proteins gives you 4kcal.

Now, apart from all the jargon that I have used, we will now check how any why proteins play an important part of our food nutrient. One has heard a lot of controversial statements regarding Carbs and Fats. However proteins still remain untouched and goes on performing at their best to make sure our body stays healthy and performs at the best.

How does Proteins help us?

Not one nor two. Proteins play various roles in our body such as:

1.   The major role is to help cells repair and make new ones.
2.    It help in transportation of molecules throughout our bodies.
3.    Proteins also help us fight from different viruses and bacteria’s.
4.   It also helps us build a better immune system.
5.   It helps in developing cells and promotes proper growth for infants and children as well as adults.

Without adequate intake of proteins one might increase the risk of muscle loss and low immune system and failure of growth. It will also lead to weaker heart and lungs and kidney functioning. Proteins are must for the proper functioning of our bodies.

Now, one might ask, how much protein is too much protein?  Well, it totally depends on YOUR requirement. Protein intake for a bodybuilder, a teenager and a working personnel will all differ. The most basic way of calculating your protein intake is to consume 1gm for every kg of lean body mass.

Example: Person A weighs 100kgs. His lean body mass (without counting the Fat) is 70kgs. So the requirement for person A should be 70gms of Proteins a day. One can also follow Actual weight * 0.7 which gives you 100*0.7= 70

Either of the one can be followed. Simple ;)

What are the other benefits of Proteins?

Well the list goes on forever:

1. It helps you boost your metabolism.
2. It helps you reduce your appetite as it takes more time to breakdown into sugars.
3. It makes you feel full for a longer time.
4. It helps to maintain your muscles.
5. It helps your muscles recover and grow after breakdown.

Why does one fear protein and what are the myths about proteins?

·        The only sources of proteins are from animals and dairy products. No. Proteins are also found in plants and legumes and seeds and nuts. However they do not have all the amino acids present to form up the protein therefore are considered into 2^nd class proteins. Example: Almonds, soy, pulses and flax seeds.

·        The more proteins you eat, the better it is. Anything in excess have their disadvantages. So adequate amount of every macro-nutrient is to be consumed in the right amount and at the right time and in the right quantity.

·        Cutting on proteins is a good way to lose fat. Why? Why would you think that? No, absolutely no. Proteins build your immune system and it helps muscles build and provides energy to body after proteins breakdown into sugars.

Some believe major function of proteins is to build muscles. NO. It is one of the functions that the protein performs.

·        Protein supplements are considered harmful. Well, why don’t we put our productive minds into researching this much before drinking all those sugary drinks and packed chips and stuff? One takes proteins supplements to fulfill the daily intake if it does not get completed by the foods. Moreover proteins supplements are convenient and ready to go.

 

Sources of Proteins/ Protein rich foods.

• Chicken
• Cottage cheese ( Paneer )
• Lean pork
• Red Meat
• Tuna
• Tofu
• Lentils
• Dairy products like milk, curd, butter milk.
•  Eggs
• And of course cheese.

Proteins are divided into 1^st class and 2^nd class proteins on the basis of the amino acid present in them.  Animal and dairy products are considered complete proteins while plant proteins are considered incomplete as they lack some of the amino acids.

I am sure you might have read somewhere something about Whey, Casein or other such products. Now, no matter what brand it may be, what we are interested is in the content of the box i.e. how much protein, carbs and fats that product has.

What exactly is Whey you may ask?

It is a byproduct made from the scraps of cheese and milk. Milk contains 2 main types of proteins which are Casein and Whey. The original liquid state of whey is mostly water with protein and fats and carbs content.  Remember that green colored water which our mom’s use to mix in the flour after the milk got coagulated/ curdling of milk. That is what Whey is.

Benefits of Whey proteins/ protein supplement.

1. It plays a vital role in muscle growth and maintenance.
2. It is convenient to carry. On the go.
3. Keeps you full for a longer time.
4. Provides you with the energy you need.

 Enjoy your Chicken, meat and paneer dishes and other dairy products without a fuss now.

 Stay tuned for more updates. 

Stay fit. Stay hydrated.