Everybody now a days talk about protein rich diet or protein powder
Do You Know What Is Protein?
Proteins are made up of many building blocks, known as amino acids. Our body needs dietary protein to supply amino acids for the growth and maintenance of our cells and tissues.
They are the building blocks for growth and repair of muscle tissues of tendons, organs and skin. Proteins are made out of smaller molecules called amino acids which are linked together like beads on a string.
Protein gets digested into amino acids that are absorbed by the small intestine and distributed throughout the body. Cells take what they need and rearrange amino acids to make new proteins or repair older ones.
Protein is necessary for many things. Whether you want to lose weight, gain muscle, recover from a tough workout, feel more satiated at mealtime or simply maintain good health, it’s important to get adequate amounts of healthy protein.
Proteins are of two types
Some of these amino acids can be produced by the body and are called non essential amino acids, while some cannot be produced by the body and we need to get them from our foods. These are called the essential amino acids.
Our bodies are made up of thousands of different proteins, each with a specific function. They make up the structural components of our cells and tissues as well as many enzymes, hormones and the active proteins secreted from immune cells.
As protein is essential for cell and tissue growth, adequate intake of protein is particularly important for womens during periods of rapid growth or increased demand, such as childhood, adolescence, pregnancy, and breastfeeding.
Protein plays a key role in helping to repair and strengthen muscle tissue after exercise. Although protein is critical for building muscle, to maximise the benefits it should be considered in the context of the whole diet, which includes the right amount of carbohydrates, fats, vitamins and minerals.
When you exercise your muscles use glycogen as a fuel to provide you optimum energy. This results in partial depletion of glycogen from your muscles. Some of the proteins in your muscles also get broken down and depleted, especially when you do strength training. After you workout, your muscles try to replenish these stores within 30-45 minutes of workout. That is the reason why you should eat after a workout so that muscle recovery happens quicker and less wear and tear of muscles occur. This ultimately leads to muscle growth, which is our main goal.
Do you know how much protein you need in a day?
That depends on your weight, height and activity level. If you are working out regularly, the common recommendation for gaining muscle is 0,7-1 grams of protein per pound of bodyweight or 1,5-2 grams of protein per kg.
For women’s protein provides the basic material for connective tissue, bones, hair, and nails.
Bone health is definitely a concern that most women share, basically strong muscles make for strong bones, and for that you need protein For women, bone health and density is important, especially as we age. Getting enough protein can keep bones strong and minimize the density loss that comes with aging.
Protein gives you fullness and Because protein takes longer to digest than other macronutrients you’re going to feel fuller longer.
Protein is essential for healthy hair, skin, and nails because they’re MADE from protein. More specifically, they’re all made from a structural protein called keratin. Because keratin is made of protein you need to give your body the right building blocks in order to keep making it.
Eating enough protein to meet our bodies’ requirements is important for many body functions. Here are some protein rich foods which we can includes in our diet -Meat, poultry, fish, eggs, tofu, Legumes, nuts, nut butters, seeds, seed butters, milk, cheese, cottage cheese, soy beverages, yogurt, Whole grain breads, rice, pasta, quinoa, barley.
Every woman needs protein, no matter what stage of life you’re in or what your goals are. If you want to improve your overall health and look and feel amazing, protein is your best friend.
When we women start getting deficient in protein, essential vitamins and minerals, amino acids, antioxidants it affects our hormonal cycles, hair, skin, mental health and overall wellbeing.
&Me Protein and Wellness shake is an answer to finally meet women's daily nutrition needs - plant-based, without preservatives, tastes great, & convenient!
Written By Nutritionist Annie Katare
A post graduate in food and nutrition from Sarojini Naidu college Bhopal M.P.Having 10 year of experience in field of nutrition and dietetics
She strongly believes that a regular routine of health and fitness is the first step to a healthy lifestyle.