Is the food we are consuming every day good for our health? Do we all get all the nutrition in our daily diet? No, we are lagging behind in terms of balanced nutrition. Protein intake is lagging behind somewhere in India’s great population. Protein should be taken every day in a specified amount to live a healthy life.
Physicians recommend a daily protein intake based on the weight of an individual. Every adult man or woman needs protein for muscles, bones, and the rest of the body.
Protein intake is not only important for normal people but also important for those interested in gymnastics or sports. In addition to intense exercise, people need more protein. Workouts performed by these people are generally heavy exercises and include those for strengthening muscles.
During strength training or heavy exercises, muscles become damaged or broken. The protein is taken for muscle recovery and synthesis of muscle proteins. It doesn’t matter whether gymnastics or sports enthusiasts take protein before or after training.
This is not only important for individuals to build the body, but also for people who are on the fat loss journey. Fat loss consists of increasing protein intake and reducing the amount of carbohydrates and fats in your regular diet.
Before workout protein
Proteins before the workout should be taken at least 30 minutes before.
How do these people consume protein? They can take whey protein or plant-based protein by adding a scoop of protein powders according to the person’s need in the water, juice, or milk making it a pre-workout shake. This protein drink must be taken 30 minutes prior to exercise.
This will increase the burning of calories while exercising. And as a result, less muscle damage or degradation takes place during training. Consumption of protein drinks before training will increase strength, and improve muscle recovery and muscle growth.
During weight training, strength training, and endurance training in muscle building, muscle degradation takes place. Protein drinks are a great idea for maintaining muscle mass. To build muscle, repair muscle, and preserve muscle mass High amount of protein should be taken into the diet.
If someone will not take protein and do strength training or strength training. Muscle loss will keep in progress, which will make your body weak and even break down muscle cells. You can also consume protein fasting. Just mix it with milk, juice, or water this will boost your performance during the workout. It will fuel your muscles during the whole workout session.
After workout protein
After doing a workout within 30 minutes post-workout protein should be taken by some individuals.
A high-quality protein is to be taken after a workout. Whey or herbal protein shakes are taken to support muscular recovery. During strength training and weightlifting exercises, a lot of muscular ruptures take place. To build muscle and repair muscle tissue after exercise shakes the proteins taken to stimulate the synthesis of muscle proteins.
If an individual is not able to do a workout for a longer period of time due to certain reasons. Protein consumption should not be reduced or stopped because if the person reduces or stops consuming protein, then the muscle begins to degrade over time as the skin begins to lose. All the weight gained will also begin to decline.
Some people say that you should eat or drink protein after training during an anabolic window or window of protein. Anabolic window refers to the short time after a workout when muscles are repaired and recovered. During that time, protein consumption should be higher.
We derive a lot of protein from foods that we consume regularly. So before you start scooping the powders and mixture just see if your needs are covered or not.
The consumption of protein is recommended by gymnastics or sports coaches to their trainees with a specific diet and with a limit on the total quantity of protein consumed per day. Consuming more protein than recommended may become dangerous and affect the liver, kidneys, and bones. The total protein intake per day in a given quantity depends on the weight of people.
Most people take protein supplements that are very well known and most often recommended by coaches and trainers is “whey protein”.
When trainers or coaches think that protein intake by the person who is doing resistance exercise and strength training is not an adequate amount according to the need of the body of an individual. Then they insist that the person pick up protein powders. The most often emphasized is whey protein.
Whey Protein shake
The by-product of cheese production is whey protein. When the casein protein is removed from the milk, the remaining substance is the whey protein. Whey protein is considered an integral protein supplement because it contains nine essential amino acids.
These essential amino acids are important for muscle cells and for the tissue of the body. However, whey protein contains branched amino acids that are important to health and physical fitness.
When the protein is consumed it increases the supply of amino acids in the bloodstream. Protein intake increases muscle strength and gains weight as well as muscle gain, and fat loss with the lean body. Higher protein intake will be stored as fat in the body and the number of amino acids in the muscles will increase. It will result in weight gain over the period.
Whey proteins are used to enhance athletics, and weight lifting performances. Drinking a protein shake may lead to intensive exercise with fat loss. The amount of grams of protein in the liquid to be dissolved is insisted by the trainers or coaches according to the requirement of the body weight.
Plant-based protein shake
Vegetable proteins are less caloric and greasy than animal proteins. There are a total of 20 amino acids, but vegetable proteins contain 9 essential amino acids, which are important and beneficial for weight loss.
This protein powder contains fiber along with an adequate amount of vitamins and minerals that will increase stool easily and reduce intestinal inflammation.
Plant protein is also known by the name “vegan protein”. Recent research suggests that this protein powder is scientifically proven and that it is appropriate for all types of individuals which include children, men, women, athletes, weight lifters as well as pregnant women.
It also contains healthy fats and omega-3s, which are useful. The protein consumed will help us to heal skin, hair, bone, and joint problems.
This protein powder is made from naturally occurring plant ingredients. On the back of the container substances like pea protein, Sacha inchi, sunflower seeds, pumpkin seeds, soybeans, and chia, are written out there. It contains vital amino acids that are not naturally formed by our body.
Whey protein versus Plant-based protein
It doesn’t matter whether it is animal-based or plant-based. What matters the most is whether it is beneficial to the individuals or not. Or, whether it caters to the need of an individual or not according to the body weight.
Animal protein powders are the oldest used for stamina and performance. Therefore, people believe that these 9 essential amino acids are effective in building muscles. But there are also adverse impacts.
But plant proteins have turned out to be more beneficial than animal proteins. Protein powder builds muscles together with supports muscle recovery too. This herb also contains all the essential amino acids.
The above are various types of protein powder that are available on the market with various brand names. This protein powder is taken up by making the protein shake or smoothie. These are drinks that are made by mixing the powder into a fluid or water. Now, how to use protein powder prior to or after training.
Having protein before training or before protein training will start the synthesis of muscle proteins during training and will continue for three or four hours. Taking a protein drink before will lead to an increase in amino acids in the bloodstream.
It is the gold standard for the consumption of protein drinks after training. As we all know after practice, amino acids in the blood are very important. As a result, after training, protein intake increases the supply of amino acids. Thus, rapid absorption of protein will deliver amino acids to the blood.
After a workout, protein intake will help recover muscle tissue and tired muscles. Therefore, let them rebound even stronger and faster. Should have protein 30 minutes after the workout.
Muscle protein synthesis
Muscle protein synthesis is a naturally occurring process in which protein is given to the body after or before the breakdown or damage of muscles through a drink of protein shakes. During intensive training, the muscles are damaged and broken down.
To regenerate more muscles and gain muscle after or before workout nutrition must be taken which will help in muscle synthesis.
This will help in muscle repair along with muscle gain for a lean body. Post-workout protein is most preferred by a maximum of people in the form of a post-workout jolt.
The types of protein drinks mentioned above are included in the diet to increase overall daily protein intake. To overcome muscle protein breakdown (MPB) protein supplements are taken in an individual’s diet. This allows them to consume enough protein to meet their needs.
Many people go to the gym or do intensive sports or workouts because of a person’s need in a specific area of interest. For muscle development and weight gain.
When people do intense exercise there are a lot of muscles that break down or are damaged to regrow these muscles or to make sure that less amount of muscles brokedown. Protein intake should be increased by having protein supplementation in the diet.
To maintain body composition, muscular growth is included in a person’s daily schedule.
Body composition refers to the proportion of bone, muscle, and fat in humans.
Many of us have a percentage of body composition in which fat cells are higher and muscle cells are lower. There is a significant difference in the percentage of all three. Bones, muscles, and fat vary a great deal from the standard percentage.
Reduce this significant difference in a person’s body composition. These intense practices have to be done by them to meet the needs of their sports. Muscle growth is not only dependent on protein supplementation, but also on dietary proteins.
The body should not depend on drinking protein shakes only but an individual should have protein-rich food in his/her diet.
There are many protein shakes that we can make with natural substances like almonds and oats that can be made at home. Not only we can drink protein shakes as well we can eat protein-rich diet food like Egg white, Soybean, Chickpeas, and Besan chilla.
As we include vegan and non-vegan food in our diet along with pre-workout shakes or post-workout shakes.
A combination of protein-rich diet food and protein shakes (homemade or supplement protein shakes) will support muscle recovery.
Vegan protein-rich food
Vegan protein-rich food includes –
- Green peas
- Chia seeds
These are some of the vegan food rich in protein that can be used by vegetarian individuals.
But by having this vegan protein-rich food only protein is intaken by the individual. In this diet, individuals lose fat easily as compared to non-vegan protein-rich food. So, most individuals lose fat by drinking protein shakes along with protein-rich vegan food.
Non-Vegan protein-rich food
Non-Vegan protein-rich food includes-
- Cottage cheese
- Plain low-fat yogurt
These are some of the non-vegan food rich in protein that can be used by non-vegetarian individuals. But by consuming this protein-rich food you will get fat as well.
Grams of protein
Now the question is how much gram of protein is to be taken by an individual per day. An adult individual needs minimum of 0.8- 1 grams of protein per kilogram of body weight per day.
For example, if the body weight of an individual is 70 kg then the grams of protein he/she will intake per day is 56- 70 grams not more than that. More protein will result in certain different health problems.
All these grams of protein should be covered with different types of protein-rich food. Along with the increased grams of protein, it is always necessary to have an adequate amount of water intake for the whole day. At least you should drink 7-8 glasses of water or 3-4 liter of water on a daily basis.
The above-mentioned is the adequate amount of protein. Consuming a high amount of any nutrient for a longer period of time can lead to the risk of health complications. If more protein or consume protein is more in amount then leads to certain health problems.
Some of the health problems are as follows-
- Weight gain
- Bad breath
- Kidney damage
- Heart disease
- Calcium loss
- Increased cancer risk
All these health problems may lead to death sometimes, whenever the protein intake is in high amount.
A protein shake not only increases the amount of protein in your diet but is the source of pure protein.
There are two types of protein shakes.
Man-made protein shake
The protein powder available in the market is man-made protein. When mixed with any liquid like milk, water or juice is then consumed. For example-
- Whey protein shakes
- Plant-based protein
Natural protein shakes
These types of protein shakes are made with natural eatable plant-based products. For example-
- Banana protein shake
- Oats and a nut protein shake
These are some of the types of protein shake can be taken up before or after a workout depending upon your choice.