September 21, 2017

PROTEIN POWER

Words: Abhishek Wairgade

‘You could always choose from a gamut of natural sources. The Indian diet is not really rich when it comes to proteins, but scratch the surface and you will find plenty of foods that are rich in amino acids’

WANT THOSE KILLER ABS BUT DON’T KNOW ABOUT PROTEINS? IT’S A LOST BATTLE

Whey protein. An omnipresent factor present in the life of a budding bodybuilder. The protein fad has caught on and every third person, even mildly related to working out, opts for those fancy labeled products, available off the shelf. But do we really need to spend that extra bit? Depending on your BMR (Basal Metabolic Rate) and intensity of physical activity, FDA suggests that you intake at least 0.8gm of protein, per kilogram of body weight. So if you weigh 70kg, your daily intake should consist of a minimum 56gm of protein. And double that amount if you are working out for 4-6 days a week. Now, where do you bring the protein from? You could always choose from a gamut of natural sources. The Indian diet is not really rich when it comes to proteins, but scratch the surface and you will find plenty of foods that are rich in amino acids. Remember, you must always look for a healthier alternative. Every meal should contain at least 5-20gm of protein, again, depending on your own body weight and BMR. Now here’s a list of choices. If you are vegan, your options include tofu, beans, quinoa, soy products, green peas, beans, oatmeal, spinach, broccoli, asparagus, nuts, chickpeas and peanut butter. Cannot really live without meat? You just got lucky.

Chicken breast, fish, skimmed milk, low-fat cheese, reduced fat cottage cheese (paneer), egg whites, greek yogurt, and seafood are the best sources of natural proteins.

©Image: shutterstock.com
©Image: shutterstock.com

What about protein shakes?

Think your protein intake is not sufficient? You can always pick up a jar of protein from trusted vendors available on the internet such as Neulife and Healthkart. There are several types of proteins available, depending on the assimilation requirements of your body. Here is a lowdown on protein supplements you should consider when going protein shopping:

Whey Protein-

Available in concentrated, hydrolyzed protein isolate and isolate forms, whey protein is the fastest way of replenishing your muscles after a hardcore workout session for maximum recovery and satiety.

Whey protein concentrate-

50-70 percent protein by weight – fast assimilation

©Image: shutterstock.com

Hydrolysed whey protein isolate-

70-80 percent protein by weight – faster

Whey protein isolate-

Ideally consists of 85-90 per cent of the total value – fastest

©Image: shutterstock.com

Albumin protein-

Your favorite egg whites, in powdered form. Only protein source with 100 percent biological value. Takes 1-2 hours for assimilation. Recommended for consumption after workout/breakfast.

Soy protein-

Vegetarian protein source; takes 4-5 hours to digest. Recommended for breakfast and between meals.

©Image: shutterstock.com

Casein protein-

Milk-based protein takes 7-8 hours to digest. Bedtime!

Protein blends-

A mix of whey protein, albumin, and casein. The Flexi option.

©Image: shutterstock.com
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