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Protein is an important nutrient that helps in muscle manufacture, tissue treatment and overall body functions. Although whole foods such as eggs, fish and beans are great sources of protein, many use protein supplements to meet their daily needs.
Taking a dose of protein properly ensures maximum benefits without contribution to unnecessary health problems. In an interview with HT Lifestyle, Team Leader at Artemis Hospitals – Clinical Neutrition and Dietatics Department, Dr. Anshul Singh suggested how to consume protein supplements.
1. Choose the right type of protein
- Whey protein is rapidly digested and ideal for post-workout recovery.
- Casein protein is slow digested, which is best taken at bedtime.
- Plant -based proteins are good for people with dairy intolerance or vegetarian diet.
2. Determine the correct dose
The required protein on a daily basis varies according to age, activity and health objectives. In general, it is recommended to weigh the weight of 0.8 to 1.2 grams per kg per kg of body weight for sedent, while players may require 1.6 to 2.0 grams per kg.
3. Consume at the right time
Eating protein at the right time increases its effectiveness. Taking protein after exercise contributes to muscle recovery and growth, morning intake increases energy and suppresses muscle loss and taking casein at bedtime provides night muscles repair and regeneration.
4. Couple with a balanced diet
Supplements should never replace the entire foods, but should be in addition to a healthy diet. The combination of protein with fiber, healthy fats and carbohydrates improves absorption and benefits.
5. Stay hydrated
Consumption of high protein increases metabolic rates, demanding more water to facilitate digestion and kidney function. To avoid dehydration, consume a minimum of 2-3 liters of water per day.
Talking about the long -term benefits of protein supplements, Dr. Anshul Singh revealed –
- Daily protein consumption supports and develops lean muscles to avoid age -related muscle damage.
- It increases satisfaction, a sense of perfection, reduces total calorie consumption, and helps in healthy weight loss.
- Protein, when combined with calcium and vitamin D, is sufficient to strengthen bones and reduce the risk of osteoporosis.
- It has a very high thermic effect, to digest the body with fat or carbohydrates to digest more calories.
- Proteins are essential for making antibodies and repairing tissues and they enable the body to cure rapid disease and injury.
The expert concluded, “Low, in protein supplements, if taken correctly, can dramatically increase health. They are an easy way to provide protein requirements on a daily basis, help with muscles, help with weight control and maintain long -term health. There is a way to go into moderation. Very much protein can make renal and digestive system in stress.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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