Eating Fit - Protein Kick

We all know how important micronutrients like vitamins and minerals are. However, tracking macronutrients such as proteins, carbohydrates and fats is just as important. They make a major part of our diets and it is necessary to balance them all to gain the benefits. We spoke with our certified nutrition coach Shubhag Rao, with all you need to know about protein, and a snack recipe that is tasty and healthy to include.

What is the need for protein?

When the word protein comes to mind, you might immediately think of an avid fitness enthusiast who uses it to achieve their fitness goals. However, protein is not something simply reserved for those who exercise regularly. It is part of a balanced diet and should not be discriminated  as only for  bodybuilders or gym goers. Everybody needs it, especially for proper functioning of the liver, kidneys, hair, and nail growth. 

How much do you need?

Speaking of which, how do you determine how much protein does your body need? According to Shubhag, it boils down to your lifestyle. For someone who is sedentary, the rule is 0.8 to 1g of protein for every kilogram of your bodyweight. Of course, if you are very active you might need twice the amount of protein. But for frequent gym goers and active people, the protein requirement can go up to 1.5 to 1.8g of protein per kilogram. An interesting fact - Supposing you consume 100g of protein a day, about 20% is used for repairing and rebuilding your muscles whereas the rest is used for body functions.

But with enough protein intake comes adequate water consumption. It is recommended that you drink 2-3 litres of water a day. It is of even more importance for those who use protein supplements to consult a professional first, as it may cause health issues for some.

Fit Recipe

Now that you are more informed about proteins, are you ready to involve it in your lifestyle? Protein snacks make a great replacement for processed foods in the mornings when you need a kick of energy or in the evening. Shubhag provided us with a sample recipe for both vegetarians and non vegetarians to include in their diets to meet a part of the daily protein requirement.

For vegetarians, these are the ingredients:

-150ml soya milk 

-10 Almonds 

-1 banana

Blend and drink this delicious shake.

But what if you want a non vegetarian option? We have you covered.These are the ingredients:

-3 egg whites scrambled egg 

-2-3 colored vegetables 

-10gms peanuts

These easy protein snacks will help you keep a full appetite and help in meeting the nutrition proportions for a balanced diet.