Drinking protein shakes is an effortless way to add some decent amount of protein to your diet. Experts suggest that protein aids in weight loss and helps to maintain overall healthy body. But do we really need to drink protein shake every day? Let’s find out whether you can drink protein powder even if you don’t want to lose weight.
In the world of fitness and health, “protein is the king.” If you don’t get enough protein through your meals, then your your health and body may suffer. Indian food is considered healthy as it consists of lentils, grains, rice and vegetables that are rich in vitamins and minerals. Many of us are vegetarian, but sadly, our traditional food miss a very important element – protein.
Why is protein important in daily diet? Protein works as a building block of life. Fact- every cell in our body contains protein because they are the building blocks of cells. Proteins create certain enzymes and hemoglobin that aid in multiple aspects of the human body. Protein not only induces muscle growth but makes the bones stronger. There are around 10,000 different types of proteins in human body that work together and are responsible for various function, like restoring torn muscle and growing skin, nails and hair. To replenish enough protein, one has to rely majorly on non-vegetarian options like lean meat, eggs, fish and dairy. But there are still certain protein that’s missing in non-veg food which you can get from plant-based protein like beans, soy, legumes and whole grains like quinoa.
How much Protein do you need daily?
It is estimated that an average person needs around 0.8 grams of protein per kilogram of body weight, which comes to around- 56 grams protein per day for the average man and 46 grams protein per day for average woman. According to studies, it is said that the right amount of protein for any individual depends on many factors like their age, activity level, muscle mass, fitness goals and present state of health.
- If a person just wants to maintain his/her body, she/he will require moderate amount protein, 40-50gm of protein per day.
- If a person needs to lose a lot of , he/she may need to add moderate-high amount of protein. For example, if she weighs 70 kg, she will need 70gm of protein per day.
- If a person needs muscle mass (due to skinny fat) will need to add protein twice her weight, eg- if she weights 60kg, she will need 100-120gm of protein per day to build muscles.
- If a person wants to gain muscle mass for strength or body building if he/she is an athlete, the person needs to consume twice the amount of their body weight.
Can you Drink Protein Powder if you don’t want to Lose Weight?
YES! You can consume protein powder even if you don’t want to lose weight. If you have reached your fitness goal, you still need to consume protein in your daily diet to stay in good shape and health. You can always choose protein powder but your body also needs other forms of natural protein like whole foods. Relying completely on just one source of protein is not advised. Whether you are a fitness lover or just a normal individual, your body needs protein from different sources like animal sources and plant sources. The best you can do is consume protein shake once a day with plant and animal sources like chicken breast, eggs, fish, soy, tofu, paneer (Indian cottage cheese), chia seeds, almonds, peanuts, quinoa, chick pea etc. If you cannot consume protein powder daily, consuming wholesome foods rich in protein is perfect for you.
Bollywood stars like Jacqueline Fernandez and Sara Ali khan always choose high protein diet to stay in shape! In an interview, Sara disclosed that her diet contains of chicken breast and eggs so that she can stay fit and healthy!
How to Find the Right Protein Powder?
Avoid using any form of protein powder available at chemist or grocery store as they are loaded with sugars, as sugar is not recommended if you want to lose weight or stay in shape always read the label to avoid those unwanted calories. Choose a protein powder which has zero sugar in it. You can purchase from a reputed/trusted store to make sure that the product is authentic. Always choose whey protein as your aim is to stay lean and strong, Brands like MYprotien, MuscleBlaze, ultimate nutrition, Muscletech are some good options to consider.
Hope this article clears all myths and doubts regarding protein, stay fit stay strong!