Whether to boost physical performance while working out or to make up for the lack of protein in their diet, many individuals consume protein or protein supplements to meet daily needs.
It is an essential component and performs vital functions of the body. Apart from providing energy, it is essential for growth and repair of tissues, contraction of muscles, transportation of vital nutrients in the blood and building immunity.
Dr. Seema Puri, Senior Nutritionist and Former Professor, Department of Nutrition, Institute of Home Economics, University of Delhi and Nutrition Consultant – IFBA, shares, “Protein is an important component of enzymes, hormones and blood components like hemoglobin and hence is essential for the body. Doing a lot of physical work.”
The Indian Council of Medical Research (ICMR) – National Institute of Nutrition (NIN) recommends a protein intake of 0.66 g/kg body weight per day to meet the needs of an average Indian adult, regardless of activity or gender. This protein must come from a balanced varied diet that also meets the individual’s energy requirements, as protein is used only in the presence of adequate energy. Therefore it is also necessary to consider the protein energy ratio (PER) of foods – cereals have 6%, pulses 18%, milk 20% and lean meat 75%. In addition, the needs of several essential amino acids, the building blocks of protein, must also be met.
For that, multiple sources of protein may be required, sometimes even in combination. For example, milk, meat and eggs will contain all the essential amino acids but pulses and cereals will have to be eaten together in a ratio of 1:3 to provide them.
ICMR-NIN has recently revised the dietary guidelines for Indians in 2024 after a period of 13 years. These guidelines mainly include 85 g of protein rich foods like pulses, eggs and meat foods and 300 ml of milk/curd and 35 g of nuts and seeds as part of My Plate to meet the protein requirements of a healthy adult. Recommend daily intake. Provides 2000kcal a day. ICMR-NIN further states that a healthy and mixed diet is sufficient to meet the protein requirements of all individuals.
The question arises that how many of us can eat this much quantity of food every day? There are physical barriers to consuming such diets as well as issues of affordability and access.
A recent paper by Sachdev and Mishra (2022) highlights that pulses and legumes are the second major source of protein after cereals as the daily consumption of meat is relatively low in India. While consumption of some meats (beef and pork) is guided by religious preferences, chicken is the most commonly consumed meat. Consumption of fish and fish products is high in states and union territories along coastal areas. Dairy products like butter, curd and buttermilk are commonly used in all regions. Currently a full-course meal, known as a “thali”, typically provides around 1100–1400 kcal of energy, 25–45 g of protein and 25–60 g of fat, regardless of region. This shows that the amount of protein in the diet of many people will be low.
There is also a misconception that most Indians are vegetarian. In contrast, NSSO data shows that only 29% of Indians are vegetarian. However, in most parts of India, even people who are non-vegetarian in their diet do not consume animal foods in sufficient quantity and proper quality on a daily basis. Therefore, the chances of them also being protein deficient are very high.
Many people are now consuming protein supplements to compensate for the lack of protein in their diet. Protein supplements available in capsules, tablets, or powder are usually made from or a mixture of eggs, milk, whey, or plant sources such as soy, pea, or rice. Although these supplements are rich in protein, they may also contain added sugars and additives such as non-caloric sweeteners, flavors, etc., giving the consumer a choice to make regarding these.
Most gym goers are advised to consume protein supplements to build muscles. Protein synthesis in muscles increases after exercise, so you need not only extra protein but also extra energy, which can’t come from supplements alone. A well-planned mixed diet will be able to meet these increased needs. Furthermore, consuming excessive amounts of protein such as whey protein supplements will not help in increasing muscle mass after gym training. In adults, a maximum of 20 grams of protein is used only after exercise, as muscles cannot grow indefinitely.
Our body may react differently to different ingredients. Everyone has slightly different dietary needs, especially those with increased needs, such as athletes or those in professional sports, soldiers at high altitude, the elderly, the seriously ill, hospitalized patients or individuals with special needs. Such individuals may benefit from protein supplements taken under medical or medical advice.
So, the important question is: are protein supplements bad for you? The answer is not so simple. ICMR-NIN guidelines warn against indiscriminate use of protein supplements for body building. According to the guidelines, protein supplements are not recommended for normal, healthy people who have a balanced diet. However, in today’s fast-paced world, where people are staying away from home, lack time for preparation and often are not able to eat a balanced meal, breakfast protein shakes are a great way to meet their daily protein requirement. There may be a quick solution. Of course, excess of anything is bad, so overconsumption of such foods should be discouraged.
