Protein is an important nutrient for our body. It is essential to keep our muscles strong. Everyone needs protein for the body, but nowadays the demand for protein supplements is increasing rapidly in the market. From body builders to gym goers, youth are increasingly using it. In such a situation, the question arises whether protein supplements are necessary for all people. Can we not do gym or exercise without protein supplements? Will our body not function properly without protein supplements? Let us know about this in detail.
Protein is an essential nutrient for building muscles and strengthening the immune system. It also has a big contribution in healing the broken tissues of the body. It is also considered important for increasing immunity. If there is sufficient amount of protein in your body then many diseases stay away. Apart from this, protein also helps in the formation of enzymes and hormones.
The body cannot be imagined without protein. Protein is our main source of energy. On average, every person should take 1 gram of protein per kilogram of body weight daily. Suppose if your weight is 60 kg, then you should take about 60 grams of protein every day.
Who needs protein supplements?
According to health experts, not everyone needs protein supplements or powder. To meet protein requirements, a person should take a balanced diet. Due to this, sufficient amount of protein is maintained in the body. Body builders, athletes or people who are deficient in protein in their body may need it, but they should consume it only after consulting a doctor. There is no need for protein supplements for common people. By eating a balanced diet rich in meat, fish, dairy, eggs, legumes, nuts and seeds, you don't need supplements.
Many times the question arises whether youth and children need protein supplements? So it is not like that at all. If there is a balanced diet in the plate then children or youth do not need it at all. This mainly happens for body builders and professional athletes, as they have to do a lot of exercise and training every day. Such people require high levels of protein.
What does ICMR have to say on protein supplements?
The Indian Council of Medical Research (ICMR) has issued an advisory regarding indiscriminate use of protein supplements. ICMR says that protein supplements are not required for the general public or youth going to the gym. It contains sugar, artificial substances and non-calorie sweeteners, which can cause harm instead of benefit.
Effects of excessive protein supplements
Body builders and professional health workers who consume excessive protein supplements should be cautious, as it can have adverse effects on the body. Consuming excessive protein supplements can cause digestive problems such as bloating, gas, vomiting, diarrhea and stomach pain. Apart from this, liver and kidney can also be adversely affected.
Consuming foods instead of protein supplements
Vegetarian:
Dairy products: Cheese, milk, curd etc. are rich in protein as well as calcium.
Seeds and nuts: Walnuts, chia seeds, almonds, and sunflower seeds contain healthy fats and proteins.
Legumes: Black beans, kidney beans, and lentils are good sources of protein.
carnivorous:
Fish: Fish contains omega-3 fatty acids and is high in protein.
Eggs: Eggs are a complete source of protein, containing 6-7 grams of protein per egg.
Chicken Breast: Contains 30 grams of protein per 100 grams.
Dangers of Protein Powder
According to a paper by Harvard Health Publishing, protein powders may contain excess sugar, calories, and toxic chemicals. Some protein powders add more than 1200 calories to a glass of milk, which leads to rapid weight gain and later increases the risk of diseases like diabetes.
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