why the PROTEIN BUZZ

Proteins fall under the category of macronutrients since various systems in our body require protein at higher rate to function optimally. Following are the systems where proteins play a vital role : 

• Muscular system and Connective tissue
• Immune system and Enzyme system
• Neural system 
• Hormonal regulation 
• Hemoglobin production 

Then why nearly 70% of Indian population are protein deficient and more than 90% are not aware of the protein recommendations. Blame the insufficient knowledge about clinical symptoms of protein deficiency and strategies to include protein rich foods in their meals. 

Unfortunately, all these symptoms are sometimes overlooked and ignored due to commonality of the symptoms, lack of awareness and normalization of the symptoms. 

According to the recent Indian Dietary Guidelines released by ICMR (research institute), the 

main focus should be given to the quality of the proteins whether you opt for veg or non-vegetarian food choices. But when you depend on plant protein source to enhance their muscle mass, you have to plan your strategies very smart. 

For example : 

• Combination of nuts, cereals (which are lack of lysine) and pulses (which are lack of methionine) will compensate for the lack of essential amino acids in them. The best examples are oats kichidi, multigrain drink like sattu, millets chat with barley, bajra and quinoa. The ratio of cereals to pulses should be maintained at 3:1 
• Cooking and boiling of cereals and pulses will reduce the affect of protein inhibitors and enhance protein digestion. 
• Don't become a victim of fake muscle building supplements and end up damaging your kidneys because of overconsumption and contamination. 
• Adding resistance/weight training will bring excellent benefits of muscle growth and as well as repair injured muscles. A beginner can start training 3 days a week with low intensity and high frequency. Later gradually focus on specific muscle group by increasing the intensity and reducing frequency level. 
• Combination of BCAA protein (leucine, isoleucine and valine) and carbohydrates source will significantly increase muscle growth and energy level. 

Remember that protein intake is not some one-size-fits-all. Though the guidelines can give you a framework of healthy protein eating, the consumption has to be individualized based the needs, physical activity  and nutritional status.