13 Reasons To Eat More Protein
Protein’s Importance, and Finding Space In Your Diet
Every person familiar with the concept of healthy eating will be familiar with the all-important pyramid of food. Acting as an easily followed guide to every aspect of your diet, the pyramid was first devised by Swedish dieticians in 1974. Since then, it’s mostly been stuck to fairly rigorously, with the Times of India only recently highlighting that fat isn’t necessarily bad. Fats, sugars and carbs aside, one thing the pyramid didn’t do well was highlight the importance of protein.
Protein is the building block of the body, providing energy for long trips and rebuilding muscles after exercise has taken its toll. What’s more, protein isn’t simply confined to meat and dairy; there are a multitude of excellent protein sources that can be found away or at home. You can, and should, improve your intake.
Why should you ingest more protein?
Right now, Indian health sources recommend 0.8g protein per kg weight. So, for the average Indian man weighing 70kg, that’s 56g a day. For the average 60kg woman, 48g. Why? Protein is a versatile macronutrient that provides benefits to the body, boosting everything from muscle mass to helping to fight off infection and reducing blood sugar (and the subsequent risk of diabetes). Studies have shown a protein-heavy diet can assist weight loss more than simply consuming large amounts of carbohydrates, with women consuming 411 less calories every day when increasing protein uptake by 15%.
How much is too much?
Protein can sound like somewhat of a wonder-nutrient. It appears in delicious food like meat, paneer and spinach, and provides a wide range of health benefits. However, studies reported by the Times of India have evidenced that protein can cause kidney problems if consumed in too large quantities and without use by the body through exercise. The trick is to never let your intake exceed 50% of your total caloric intake. What does that mean? Use the internet to your advantage, and use a calculator to work out how many calories you need a day. From there, you can calculate how much protein makes up as a percentage. For a healthy balanced diet, protein should account for up to 35% of your calories.
Where to find it?
A misconception of protein is that it’s only found in the lean meat and fish that bodybuilders seem to consume by the tonne. In fact, protein is found in a wide variety of food sources that can be easily prepared. A delicious lentil dahl will contain more protein per 100g than a steak, for example; paneer protein provides 18g of protein for every 100g, and low fat to boot, making it a great healthy option. It is entirely possible to boost your protein intake with inexpensive, home cooked ingredients, from lentils, to legumes, to paneer and spinach.
Protein is an essential part of the diet but doesn’t receive that much attention. With such a wide range of benefits, there’s compelling reasons to improve your intake, with a little care and attention.
This article is contributed by Jane, who has been working as Personal Trainer in USA for last several years and helped numerous clients with their diet management and other lifestyle related aspects. Jane put together a comprehensive guide on the importance of Protein intake in regular diet and this article is based on this guide. The full guide on importance of Proteins could be accessed here https://www.musclewatchdog.com/13-reasons-eat-protein/
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