PROTEIN. We all have heard this name since our childhood in some sense, either by our parents who forced us to have all the foods which we did not like and by our teachers who basically introduced us to this name.
So, What is PROTEIN? I am sure we all have different definitions, explanations, ideas, and viewpoints that we have been familiar with. Some might be wrong and some might be imprecise. But in the end, we all try to prove our understandings as accurately as possible.
Proteins are large biomolecules and macromolecules that comprise one or more long chains of amino acid residues. These are long chains of amino acids which serve as building blocks to our muscles. There are 20 different amino acids that join together in various combinations to make all types of proteins. Basically, Proteins help our muscles to build and grow when taken in required amounts
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Now let us understand the mechanics, How does protein help to build our muscles and maintain overall growth. When we work out or play any sport or do any kind of rigorous activity, what happens is that our muscle tissue breakdown into small fibers for which in the end we need protein to build those broken muscles fibers and restore their strength. Due to this irreplaceable feature, it becomes one of the most important components of one's diet.
When we eat protein, our body breaks these large molecules down into smaller units called amino acids. These building blocks are used for many important functions in the body, including growth and repair of muscle, connective tissue, and skin. For any diet to be a good protein diet, it's essential for it to contain at least all the amino acids if not then we must eat such variety so that at the end of the day the requirement is fulfilled.
Protein requirement for every individual varies from their body composition, age, weight, and the type of sports they are indulged in. As a lot of us are cricketers and some might also be playing other many sports, It's crucial for us to understand our protein requirements accordingly.
The International Society of Sports Nutrition suggests that individuals who
exercise ingest protein ranging from 1.4 – 2.0 grams/kg/day.
Cricket is an intermittent activity sport for which should ingest levels in the middle of this range, or 1.7grams/kg/day. This is the most optimal range for anyone who plays cricket professionally. So if a player whose weight is 60kg and who plays cricket professionally and exercises regularly, his protein requirement for a day will be 60*1.7g (per kg)= 102g/day. Like this, you can calculate your protein intake for the day easily.
As we now have some knowledge about protein and its requirements, let us talk about some common myths and facts which try to disturb our right perspective regarding protein.
Myth1: Vegetarians and vegans don’t get enough protein.
Fact: Plant-based or vegetarian can easily meet their protein needs through soy foods, beans and lentils, and nuts and seeds. Whole grains and veggies also contain protein, It’s true that most plant foods don’t contain high levels of all nine of the essential amino acids—soy, quinoa, and buckwheat do, but most plant foods are lacking in either lysine or methionine. However, we now know that we don’t need to get all nine essential amino acids from the same food, and we don’t need to combine different plant foods, such as grains and beans, to form a “complete protein” in the same meal. Eating a variety of protein-rich plant foods in the course of your day provides enough protein and easily fills in any amino acid gaps.
Myth2: Too much protein is bad for the bones and kidneys.
Fact: Adding some more protein to your diet may increase their workload a little, but this increase is quite insignificant compared to the immense amount of work your kidneys already do. About 20% of the blood your heart pumps through your body goes to the kidneys. In an adult, the kidneys may filter around 48 gallons (180 liters) of blood every single day. High protein intake may cause harm in people with diagnosed kidney disease, but the same doesn’t apply to people with healthy kidneys. In conclusion, there is no evidence that a high protein intake harms kidney function in people who don’t have kidney disease.
Myth3: Whey Protein is a “steroid”; Whey Protein contains steroids.
Fact: What is a steroid: A steroid is a biological compound which on consumption causes amplification or abnormal growth of cells and tissues in the body. This is the reason, why some misleading trainers recommend steroids as they may lead to aberrant muscle growth.
What is Whey Protein? Whey is a milk protein, which can be extracted from the milk through the process of making cheese.
The remaining liquid in the process of making cottage cheese, by curdling milk is known as whey water. The whey water, besides being the best source of whey protein is naturally packed with various nutrients. This liquid is enriched with some more nutrients and enhanced further to make commercial whey protein formulas. There are lots of sagas about whey protein supplements being steroids. However, the fact is, whey protein is not a steroid rather some dodgy brands may carry steroids.
Myth4: Whey proteins are inappropriate for Women
Fact: Authentic whey protein supplements are similarly good for both men and women; all that differs is the quantity.
But protein demand in women is lower than in men. Often some trainers recommend the same amount of whey supplement to both, which is a blunder. Excessive protein intake may result in a bulky body for both men and women, but due to lower requirements, females are more prone to develop a bulky body at such high intakes.
Moreover, whey protein from good brands or herbal whey powder does not promote side effects like hormonal issues, which is a concern for most women.
I will be posting a separate blog post for specifically whey proteins and their usage, stay tuned.
I would like to mention some trustable whey protein brands that I have personally used and recommended.
Optimum Nutrition Whey Protein
ASITIS Whey Protein
My Protein Whey Protein
Click on the above links to check out and buy for yourself!
With this, I will be signing off, hope the information proved to be useful to you. Till then, Stay Healthy Stay Safe.