Unlock the Power of Protein with These Delicious Meal Ideas

WHY DO WE NEED PROTEIN:

Protein is needed to achieve the epitome of health and well-being. Historically the relevance of protein came from the bodybuilding world however its importance is relevant to all to sustain a healthy living. Proteins are the building blocks of life. The basic structure of a protein is a chain of amino acids. Protein is required in the diet to help repair cells and make new ones.

HOW IS PROTEIN USEFUL:

The summary view is that protein promotes better recovery and helps repair cells. It is useful and all human stages of life. Whether it's an illness, muscle growth, fat loss, better functioning, positive nitrogen balance, etc protein saves the day!

Higher Protein Intake Means More Muscle —and Less Fat
higher protein intake increases thermogenesis leading to fat loss
Protein is also important for growth and development in children, teens, and pregnant women
Protein is useful in illness for faster recovery
Older adults need protein for better functioning
Protein becomes much more important during events in an older adult’s life that force them into a situation of muscle disuse — a hip or knee replacement.

HOW MUCH PROTEIN DO YOU NEED:

While the protein requirement differs for all depending on gender, goals, medical background, etc. It’s best recommended to review requirements with a certified clinical and sports-specific nutritionist.

On a separate note, The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your minimum nutritional requirements.

However, in most studies, higher protein intake up to 1 gram to 2 grams per kg has been proven beneficial for an increase in muscle mass and fat loss. Also in most cases of injury, a higher protein intake is advised for faster recovery.

HIGH-PROTEIN FOODS - FOODS FOR HIGH-PROTEIN MEALS

When it comes to protein to date there is debate on which food items yield the most protein. Especially when it comes to vegetarians. Moreover with the recent focus worldwide on the importance of protein for overall health, this topic has become more important than ever.

Hence let's jump right at it:

VEGETARIAN PROTEIN SOURCES:

PANEER ALSO KNOWS AS COTTAGE CHEESE:

Every 100 grams of paneer contains 265 calories, 20.8 grams of fat, and 1.2 grams of total carbohydrate. 18.3 grams of protein and 208 mg of calcium

TOFU:

One 3.5-ounce (100-gram) serving of firm, calcium-set tofu offers ( 4 ): Calories: 144. Protein: 17 grams. Carbs: 3 grams.

QUINOA:

The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are:
● Calories: 120
● Water: 72%
● Protein: 4.4 grams
● Carbs: 21.3 grams
● Sugar: 0.9 grams
● Fiber: 2.8 grams
● Fat: 1.9 grams

KALA CHANA:

100 grams of Kala Chana contains about 378 calories. Out of which, you get 20g of protein, 63g of carbs, dietary fiber constitutes 12g and total fat is about 6g.

WHITE CHICKPEAS:

● Calories: 269.
● Protein: 14.5 grams.
● Fat: 4 grams.
● Carbs: 45 grams.
● Fiber: 12.5 grams.
● Manganese: 74% of the Daily Value (DV)
● Folate (vitamin B9): 71% of the DV.
● Copper: 64% of the DV.

RAJMA:

100 grams of boiled kidney beans will have:

● Calories – 127.
● Protein – 8.7 grams.
● Carbs – 22.8 grams.
● Sugar – 0.3 grams.
● Fiber – 6.4 grams.
● Fat – 0.5 grams.
● Water – 67%

MOONG SABUT DAL:

CALORIES: 347
PROTEIN: 24 GRAMS
FAT: 1.2 G
CARBS: 63 GRAMS

GREEK YOGURT:

Yogurt, whole milk, plain, Greek contains 97 calories per 100 g serving. This serving contains 5 g of fat, 9 g of protein, and 4 g of carbohydrate. The latter is 4 g of sugar and 0 g of dietary fiber, the rest is complex carbohydrate

ALMONDS:

According to the USDA, each 100 g of almonds contains 579 calories and has the following nutritional profile:
● protein: 21.15 g.
● fat: 49.93 g.
● carbohydrate: 21.55 g.
● fiber: 12.50 g.
● sugar: 4.35 g.

Key Call Out With Vegetarian Protein Sources:

Any vegetarian protein source you choose has carbs included in it. Unlike lean protein options in non-veg sources which are extremely low in carbs but high in protein.

It’s imperative to be cautious even in planning food combinations when considering vegetarian sources vs non-veg. Example: Chicken breast (protein) can be consumed with rice (carbs) versus paneer kala chana or tofu any source we chose is a combination of protein and carbs hence the better choice is to couple these options with whole wheat or gluten-free chapati like jowar flour. The reason is whole wheat chapati is a protein and carb blend vs rice is only carbs. If weight loss is the goal this strategy works perfectly. It is best to consult a clinical and sports dietetics organization such as RBFWG by Rishi Bhel for planning weight loss or muscle gain goals following a vegetarian diet,

NON VEGETARIAN PROTEIN SOURCES:

EGGS:

One large egg (50 grams) provides 6.3 grams of protein

Chicken Breast:

A 3.5-ounce (100-gram) serving of chicken breast provides 165 calories, 31 grams of protein, and 3.6 grams of fat

Chicken Leg:

Calories: 475
Fat: 23.2g
Sodium: 253mg
Carbohydrates: 0g
Fiber: 0g
Sugars: 0g
Protein: 61.9g
Selenium: 66.3 mcg
Niacin: 15.6mg

Prawns:

100 grams of prawns contains about 25 grams of protein, approximately the same as a similar amount of chicken or beef. Prawns are extremely low in calories. The same 100 grams of prawns contains only about 115 calories

Salmon:

00 G Salmon

● Total Fat 12g. 18%
● Saturated Fat 2.4g. 12%
● Cholesterol 63mg. 21%
● Sodium 61mg. 3%
● Potassium 384mg. 11%
● Total Carbohydrates 0g. 0%
● Dietary Fiber 0g. 0%
● Sugars 0g.
● Protein 22 grams

Basa fish:

● Calories: 158.
● Protein: 22.5 grams.
● Fat: 7 grams.
● Saturated fat: 2 grams.
● Cholesterol: 73 mg.
● Carbs: 0 grams.
● Sodium: 89 mg
● Protein: 22.5 grams

Key call out Non Vegetarian Protein Sources

Red meat sources are also high in protein. However, it should be avoided research has shown that regularly eating red meat and processed meat can raise the risk of type 2 diabetes, coronary heart disease, stroke, and certain cancers, especially colorectal cancer

THE BOTTOM LINE:

Protein can not only help bodybuilders but any human preserve natural muscle mass needed to preserve life longevity

Protein is the bible of muscle food. As you age you need more protein

Protein protects the heart:

A number of studies suggest that replacing high-fat meats with more heart-healthy proteins like fish, beans, poultry, nuts, and low-fat dairy might help prevent heart disease.

Both men and women have different protein intake requirements depending on age and activity levels. Most experts recommend between 1.2 grams per kg of body weight.

Nitrogen balance and protein requirements for critically ill patients:

If more nitrogen (protein) is given to the patient than lost, the patient is considered to be anabolic or “in positive nitrogen balance”

This is the optimal state for muscle growth—where the nitrogen intake is greater than the nitrogen output. Essentially, it shows the body has sufficiently recovered

LOW PROTEIN CAN LEAD TO LOW IMMUNITY AND SEVERE INFECTIONS:

A protein deficit can also take its toll on the immune system. Impaired immune function may increase the risk or severity of infections, a common symptom of severe protein deficiency

SUMMARY:

Overall protein has a magnitude of benefits and serves the purpose of achieving overall good health. Anybody who is active and wants to live a life that has fewer diseases since protein equips the body to recover faster. For anybody who wants to build more muscle, and focus on strength and fat loss protein is your best bet!

Regardless of your age and gender, make sure you consume adequate protein to lead a healthy life. Yet the saying goes, don’t overdo anything and stick to guidelines.