Protein is the most misunderstood nutrient with a lot of misconceptions around it like it is only for bodybuilders or the belief that our daily diets have sufficient protein.
A recent EAT-Lancet Report on food consumption patterns in India shows that excess intake of cereals, lesser intake of protein, fruit, and vegetables. 10% of avg. kcal intake from processed foods (urban + rural) while among urban households, the highest income group consumes almost 30% kcal from processed foods!
Just 7% of daily calories are derived from protein sources as compared to 25 – 30% (for sedentary person), even though we have 70% of the population following the non-vegetarian diet. Let’s divide it further…
Not many people are aware of their daily protein requirements. Similarly, muscle health is often ignored since it is misconstrued as an area that is of importance only to a sportsperson or a gym-goer. Not many Indians know about its overall impact on health and wellness.
As per the recent survey, 70% of Indian Adults have Poor Muscle Health. (Survey is done by Inbody, 2018)
Protein is for everyone!! Yes, you read it right; though do not get us wrong! Sports enthusiasts should definitely consider taking protein powder if the natural sources of protein are not enough to meet the recommended intake.
For a sedentary person too, it can be difficult to meet the recommended daily requirement through whole foods alone. Supplementing is a great option to ensure adequate protein intake, especially when Indian diets are deficient in protein.
Protein plays a major role in many body activities:
- An important component of every cell in the body.
- Essential for basic wear and tear of the tissues.
- Crucial for strengthening our immune system.
- Regulates the activity of cells and organs by stimulating the action of enzymes and hormones.
- Builds lean muscle mass and increases metabolic fat.
- Provides satiety by accelerating the action of satiety hormone-Leptin, thereby decreasing binge eating practices. This reduces the risk of obesity to a large extent.
Important to understand the protein intake as per your goal
|Goals||Protein Intake (g) per day|
|For Better Health||0.8 – 1g/kg body wt.|
|To Lose Weight||1g/kg body wt.|
|For Vegetarians||0.9 – 1g/kg body wt.|
|For Gaining Muscles||1.2 – 1.7g/kg body wt.|
|Endurance Athletes||1.2 – 1.4g/kg body wt.|
|Strength Athletes||1.7 – 1.8g/kg body wt.|
(ICMR,2010; J.Athl. Train, 2011; Am. Coll. Med.,2015)
Did you know?
As per the International Society of Sports Nutrition, you must consume protein immediately after your workout session (within 30 minutes) to improve your muscle recovery time.
Top-Selling GNC Proteins by your Goals
If you are a vegetarian
Protein Intake g/day: 1g/kg b.wt/day
If you’re on a journey of weight management/started your fitness story
Protein Intake: 1g/kg b.wt/day
Did you know?
Protein can fuel-lean mass, the more lean mass you have, the faster the metabolism
If you are an endurance athlete
Protein Intake: 1.2 – 1.4g/kg b.wt/day
If you wish to gain extra muscles
Protein Intake: 1.2 – 1.7g/kg b.wt/day
If you are a strength athlete
Protein Intake: 1.7 – 1.8g/kg b.wt/day
If you are an older adult (50 years and above)
Protein Intake: 0.8g/kg b.wt/day
*These requirements are designed to maintain nitrogen balance in the body for the average adult; a negative nitrogen balance indicates that muscle is being broken down and used for energy.
The 85-year-old globally trusted brand GNC ensures quality, potency, and taste of protein supplements. Never compromise on your health as Indians are unknowingly protein deficient.
For good health, get protein-enriched today!