Protein Powder For Gym: If you want to start protein powder, then do not make this mistake, your health may deteriorate.

Protein Powder: This word is on everyone’s lips these days. Protein is not only being consumed by people going to the gym, but protein powder is also being consumed for weight loss and weight gain.

Almost every part of our body is made of protein. Protein works as a building block in our body, that is, from repairing muscles to producing hormones and keeping the immune system strong, protein is needed in every function of the body.

Keep these things in mind before consuming protein

People using protein powder for the first time should keep some things in mind before consuming it. Wrong consumption of protein can lead to stomach related problems and bad results. Whether you take whey protein or plant-based protein, most people start it without proper information. This results in bloating, constipation or not getting the desired benefits.

It is very important to avoid these common mistakes

• If you are using protein for the first time, use it in small quantities in the beginning. For a first time user, half a scoop will be enough. Consuming it in excess can cause flatulence, bloating and constipation.
• If you are taking a high protein diet, then this is not enough. Along with this, it is important to include fiber rich food in your diet. Therefore, along with protein, fiber-rich items like vegetables, nuts, seeds and whole grains should also be included in the diet.
• Along with protein, also pay attention to the amount of water. If the amount of water along with protein is right, it becomes easy to digest. It is mandatory to drink 2-3 liters of water with every 100 grams of protein.
• Protein powder should not be considered the last source of protein. Along with protein powder, include natural foods rich in protein in your diet. Protein-rich items like eggs, cheese, chicken and pulses should be included in the daily diet, while protein powder should only be a support to meet the needs.

how much protein a day

Experts say that there are more diabetes patients in India because people here eat more carbohydrates instead of proteins. According to experts, 0.8 grams of protein should be taken per kilogram of body weight in a day, but if you are a hard worker or a body builder, then you should take 1 gram of protein per kilogram of body weight. The amount of protein also depends on age. Older people require less amount of protein because their physical activity is less.

Also read- Gym Knowledge: If you also want to join gym, then first know these 5 things, you will be saved from loss.

Source of protein (per 100 grams)

• Paneer- 15-20 grams
• Milk- 3 grams
• Curd- 3 grams
• Soya – 50 grams
• Tofu- 9-10 grams
• Pulses- 20-24 grams
• Almonds- 20 grams
• Peanuts- 25 grams
• Chickpeas/Rajma/Black Gram- 18 grams
• Wheat bread- 3 grams
• Egg – 3.5 grams
• Chicken- 28-30 grams
• Fish- 20 grams