Let’s face it, mothers are always worried about their children getting enough protein when we are growing up. We are told that protein is a building block responsible for growth, muscle building, strong bones and enhanced wellbeing and its true protein is crucial. In fact, in most Indian households, parents encourage kids to drink milk at least once a day to ensure that their protein requirements are being met. Growing up, I remember being told to eat eggs 5 times a week and supplement our diet with boiled gram particularly during the months when we were training hard.
However, When we got in touch with people to ask them how much they know about protein, very few seem to be aware of their ideal protein requirement and the consequences of not consuming enough protein.
One of the biggest misconceptions surrounding protein is that unless you are eating meat, eggs and dairy, you are not meeting your daily protein requirements. However, this could not be further from the truth. The Game Changers on Netflix is a highly persuasive documentary that highlights how a plant-based diet can boost athletic performance, promote longevity and improve overall health. In fact, since the documentary, thousands of viewers worldwide have taken to veganism to get healthier. The documentary challenges the notion that elite athletes, professional sportsmen must eat enormous amounts of meat to meet their protein requirements and enhance their performance on track or field.
In fact, if you are eating a wide variety of plant-based foods from pulses, lentils, beans, nuts, seeds and protein-rich vegetables, you are doing your body a whole deal of good. For non-vegetarians, supplementing with fatty fish like salmon, eggs (any style) or organic chicken or cottage cheese can help you meet your daily quota for protein. For plant-based counterparts, you can look at soy (tempeh, tofu, edamame), lentils, beans, seeds, nuts and some vegetables. Other sources of vegan protein include almonds, peanuts, pulses, beans, chia and hemp seeds. You could also try and supplement your diet with a natural, plant-based vegan protein powder made from peas, soy or rice.
The benefits of protein are innumerable, ranging from
-kickstarting metabolism
– facilitating weight loss
– enhancing immune function
– preventing injury and helping muscle recovery
– promoting satiety
– increased strength and overall musculature of the body
A fabulous free resource for awareness and education is the right to protein campaign. It is a national level nutritional advocacy program that aims to spread awareness about the right to adequate protein specifically for the Indian diet. The campaign shares the benefits of protein and attempts to debunk a lot of myths surrounding protein intake.
It is important that you incorporate as many varied foods into your diet to ensure that you are meeting your nutritional needs. Also remember that your protein requirement will be different and unique to your activity levels, fitness goals and weight. Someone who is engaging in high-intensity exercise or competitive lifting will probably need more than your colleague who walks only twice a week. You need a protein calculator to help you assess your requirements. Head over to the protein-o-meter – a free and convenient tool that makes it easy for you to gauge your protein requirements. It will ask you for your age, height, weight, gender, and activity levels to share an estimate of the protein requirement in grams. Start with the number you get and approach it intuitively as you know your body best. Furthermore, the Right To Protein also has a unique protein index, which highlights various protein-rich foods for various categories, that should be included in our diet. Example: nuts and avocado with breakfast, hemp seeds in salads and a portion of edamame or fish for dinner. Stay fit and learn more about your right to protein. Try adjusting the protein level up or down to see how much you need to feel good and feel well. Stay fit and learn more about your right to protein.
