Protein is one of the most important macronutrients your body requires to work optimally. Proteins (or amino acids) provide the very foundation of muscles, skin, enzymes, and hormones, and are crucial for repair, recovery, and overall energy balance. Absence of sufficient protein will both lead to loss of lean mass, delayed healing of wounds and compromise the immune system.
The small, intentional decisions all day can help you meet your protein goals without burnout. There are also plenty of accessible, affordable, and yummy means of ensuring your body gets what it desires, whether you are vegetarian, vegan, or omnivorous.
Says New Delhi-based sports nutritionist and wellness coach Dr Rohan Malhotra, “'Athletes Need Protein and Everyone Else Doesn't’ is a wrong notion. The fact is that protein is not just for athletes. It is essential for all age groups and for everyone, regardless of their activity level. You just need to make sure you eat enough protein every day to preserve strength, optimise metabolic health, and increase satiety.”
Also read | Delivery Diaries: The protein revolution takes root in India
Here are 8 steps, suggested by Dr Malhotra, to guarantee you hit your daily daily protein needs
1). Start Your Day with Protein
Start on the right foot by adding in eggs, Greek yoghurt, or plant-based protein smoothies in your breakast.
2). Snack Smart
Snack on protein-rich foods in place of sugary snacks such as roasted chickpeas, cheese cubes, or a handful of nuts.
3). Add Legumes to Meals
Add lentils, beans, or peas to soups, salads, and curries for an inexpensive protein punch.
Also read | 12 best plant-based protein-rich foods for vegetarians and vegans
4). Prioritise Lean Meats and Fish
Choose chicken poultry, turkey or fish which has a high-quality protein with a lower amount of saturated fat.
5). Include Dairy or Alternatives
Dairy products like milk and paneer and other soy-based products such as tofu can fill up protein gaps in your diet.
6). Use Protein Powders Wisely
If you cannot meet your target with whole foods, supplement with whey, casein or plant-based powders.
7). Combine Plant Proteins
Complement avian and pulses. For instance, rice with dal or hummus with an entire grain bread.
8). Distribute Intake Throughout the Day
To help repair muscle and maintain energy levels, consume most of your protein throughout the day rather than all in one meal.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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