How Much Protein Intake is Optimum?

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.

Top 5 Whey Protein Supplements

Protein is one of the essential body building elements. Proteins are responsible to build and repair the body muscles. There is a big list of proteins and on the top is whey protein. All the proteins are different from one another and are used for different purposes. It is important to know about the best whey proteins in India and when to consume them for the best results. Let’s learn more.

Different types of whey protein

Whey concentrate: It is the most basic form of protein, a choice of many and an inexpensive protein. The body absorbs this protein at a moderate rate. It increases dietary protein to maximize skeletal muscle. It has low levels of fat and cholesterol, so it is considered as a common athletic supplement. It is absorbed fairly by the body and is pocket-friendly. It can be used both pre and post workout. It can also be used as a snack between meals but should be avoided during bed time.

Whey Isolate: It is absorbed by body at a much higher rate as compared to the whey concentrate. This adds to the cost of the product. Whey isolate is the best choice if protein is to be delivered fast to the muscles. It is also the preference of the people with low sugar or carbohydrate diets. Isolates are recommended for pre and post workout as it is absorbed quickly by the body.

Casein protein: It is a slow digesting form of protein. It breaks down slowly, which means it constantly provides protein to the muscles for a longer time period. Glutamine is also a part of Casein protein. They together boost the immune system and speed up the recovery process. Casein protein is a perfect drink for bedtime as complete protein breakdown takes about 5-7 hours.

Hydrolysate protein: It is one of the most highly digestible and absorbable proteins. Being high in quality, it is an expensive protein. It can be consumed both pre and post workout.

Soy protein: It is the best source of protein for vegetarians. It contains glutamine, arginine, Branch Chain Amino Acids (BCAA). This protein helps in fast recovery, speeds metabolism, and boosts thyroid hormone. Similar to whey concentrate, it can be taken both pre and post workout as a snack, but not at night.

Among the various protein supplements, one should start with a simple protein such as whey concentrate. Then, after observing how the body adapts to it, one should move to other protein supplements. Several online stores offer best whey protein in India, which can aid in for improving one’s health.

Whey Proteins Help To Be Healthy With Increasing Age

With growing age, level of glutathione in body reduces. To deal with this situation it is best to take whey protein. The naturals present in whey protein help to normalize different health related issues caused due to the toxic surrounding, high speed lifestyle, non- balanced diet, work stress and pressure and simultaneously the aging process.

Eating properly is one good habit that can really help people to stay fit and healthy. However, this has become the most difficult of people nowadays to eat good, healthy and on time, so that you get maximum required protein form it. Whey proteins help fulfil the protein need in the body. Two most important groups of proteins that found in Best whey protein are bovine milk and caseins.

In caseins, 80% of the protein comes from bovine milk where as the remaining 20% protein is the contribution of whey protein. This protein is extracted from the by product produced in the process of cheese making. On every pack of whey proteins the details about constituents of it is motioned. You should check the information printed thoroughly on it, before buying any brand whey protein.

Generally, consumption of whey proteins does have any side effect on people. There is only a fine line of difference between taking whey protein supplements and eating a regular diet. To cover large group of people, producers of some best whey proteins have three variants of in market. The concentrates come with little amount of fat in it and comes at a competitive price. Isolates do have any trace of fat, it is pure protein, but you will have to pay more for this. The last variant is combination of both isolates and the concentrates in order to compromise with the price.