Protein is the new buzz word. High protein diet, low carb-high protein-these are some of the popular trends these days. But how much protein does one really need? Well, there is no magic number. Protein is an important macronutrient, and while everyone needs it in their daily diet, its quantity varies from individual to individual .
As most believe, age is not the only differentiating factor. Protein requirements and and the capacity to digest it varies based on a lot of factors. Hence, it is extremely important to customize and personalize an individual’s protein intake based on lifestyle, gut health, activity levels, kidney health, age.
GUT HEALTH
Protein is heavier on our system to digest. It may be a challenge for a case of sensitive gut to digest and break down proteins in just one meal, leave alone adding it to all meals. Plus, excess protein can worsen a case of acidity.
Hence it becomes very important to choose the right quantity of protein and space it out well in such cases. Protein-heavy meals or non-vegetarian food may not be well tolerated here. Even in cases of compromised pancreatic function, we must be careful while planning their nutrition and make sure that protein is spaced out withing a span of 8 hours to avoid overwhelming of the digestive system.
ACTIVITY LEVELS
Perhaps the most important workout more, eat more. Workout less, eat less. This model works because it honours our body’s dynamic needs. If you are into heavy training, weight lifting, running, then your body and muscles need to be fed well. Similarly, if you are not as active and are indulging in light walks or yoga, your body’s protein requirements can be met through a balanced diet itself.
GOOD QUALITY PROTEIN
Apart from a compromised gut health, cases of chronic kidney disease, high uric acid levels, chronic acidity also pays a role in determining your total protein intake, as excess could cause or aggrevate an existing condition. Also, what matters is the quality of protein. There is 30 gm protein in a scoop of whey protein which is not even qualitative and does not have a complete amino acid profile. But there is 7-8 gm protein in 2-3 tbsp of pumpkin seeds that have all the amino acids and will give your body what it exactly needs. So, it’s not about the quantity, but the quality. The human body can absord 9-12 gm protein at each sitting, which means consuming 30 gm protein per meal is too much protein for some people as the body cannot absorb all of it. Excess protein gets converted into fats and deposited as abdominal fat.
Plan your protein according to your lifestyle, health conditions, activity levels, the king of protein that you are able to digest easily. Always seeking a health expert or a dietitian will benefit a lot. Keep fit and stay healthy.
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