We have often heard that protein is essential for the body. Whether you’re an athlete or a gymnast, a growing teen or a pregnant woman, protein is a necessity for muscle repair. In the case of athletes, the quantity may vary as they have to undergo a tough workout regime. A balanced diet is not sufficient for the human body as a lack of protein will make you feel lethargic when you shouldn’t.
This is when additional supplements are required.Coaches, trainers and medical experts suggest that you buy online protein supplements in India as one can find an extensive variety on the online stores. However, many medical experts have different thought processes regarding the effects of protein on the human body and how much of it is actually required by the body.
As per the Recommended Dietary Allowance or RDA, around 0.8 g protein per kg of body weight per day is essential for maintaining the average nitrogen balance in an adult. A negative balance of protein is indicative of the breaking up of muscles in order to be used for energy. However, studies suggest that RDA is not the amount of protein required for optimum health. The requirement for athletes and the elderlyis even more.
How much protein is enough?
While people generally believe that an athlete needs more protein than others, this isn’t always right. It depends on an individual’s athletic performance, body weight, workout intensity, energy intake, age and dietary protein quality.
As per the general rule of thumb, the amount of protein required is 1.2 to 1.4 g/kg of body weight for endurance athletes while it is 1.2 to 1.7 g/kg of body weight for strength training and power athletes. With greater workout duration and intensity, more protein is required. Around 2 g/kg of body weight helps in the prevention of muscle loss in athletes with reduced energy intake. It was also found that an increase in workouts by elderly people enhanced the response to protein intake, which suggests that increased physical activity may prevent and help recover the loss of muscle with aging.
Generally, people consume only 15-16% of their protein intake per day, but as far as recreational athletes are concerned, they should consume 1.1 to 1.4 g/kg of body weight per day. This is 38-75% more than the present RDA. Marathon runners should consume 1.2 to 2 g/kg of body weight and weight- lifters must gain 1.4 to 2 g/kg of body weight.
Since this kind of protein intake may not be achieved with a balanced diet, the intake of protein supplements becomes important. If you’re planning to buy online protein supplements in India, go through the websites of online retail stores. Apart from a vast variety, some of them even offer door step delivery. Contact them now and enhance your protein intake for a healthier life.
Health Supplements and Nutritions 