How do protein supplements work and are they necessary?
By Soumava Sengupta
Protein supplements are one of the most important supplements or groups of supplements because they are made up of essential ingredients that are vital for the health and development of our body. However, the effectiveness of protein supplements is often overlooked. Protein supplements are essential for weight loss, muscle recovery, and overall nutrition because they’re packed with amino acids that promote growth and repair.
What are protein supplements?
First, let’s talk about what a protein supplement is. Protein supplements are a dietary supplement typically used to support muscle growth and repair. Protein supplements are available in various forms, including powders, bars, and drinks. According to a 2017 study, more than 70% of Indians lack protein and protein supplements are crucial for people who struggle to meet their protein needs through diet alone.
They are often used by athletes and bodybuilders to aid in muscle recovery and repair, and to improve fitness and performance. Protein supplements can also be used by people trying to lose weight, as they can help reduce hunger and promote satiety.
How does the body use protein?
It’s no secret that protein is an important part of our diet and we need to consume it every day. But most people don’t really understand how our bodies use this protein. When we eat foods containing protein, our digestive system breaks down protein into amino acids. These amino acids are then absorbed into the bloodstream, where they are used by cells to create new proteins. Some of these proteins are used to build and repair tissue, while others are used as enzymes or hormones.
The body is constantly breaking down and rebuilding protein, so it’s important to eat enough protein-rich foods to meet our needs. Protein-rich foods include meat, poultry, fish, eggs, dairy products, beans, nuts, and seeds, which many of us don’t eat on a daily basis. This is one of the main reasons why protein supplements can contribute to a fuller and healthier life by eliminating protein deficiencies.
How much protein should you consume?
There is no single answer to this question, as everyone has different protein needs depending on factors such as age, activity level and muscle mass. However, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, which means an average adult should consume about 54 grams of protein per day, which is equivalent to the content of protein of about 9 hard-boiled eggs. It is difficult to maintain a diet that contains the appropriate amount of protein. This is when protein supplements become extremely beneficial.
If you are very active or trying to build muscle, you may need more protein than the RDA. The American College of Sports Medicine recommends 1.2 to 1.7 grams per kilogram of body weight for athletes and active adults. And if you’re trying to build muscle, you may need even more protein, between 1.6 and 2.2 grams per kilogram of body weight.
Many in India suffer from protein deficiency and this is an important nutritional gap that needs to be filled as protein is very important for your body to repair and maintain itself. These supplements can be a great way to keep getting enough protein in your diet, especially if you aren’t able to eat the right amount of protein-rich foods.
(The author is CEO, BUILD. The opinions expressed are personal and do not reflect the official position or policy of FinancialExpress.com.)