Protein is a nutrient that is necessary for the development of our body, the repair of cells, etc. It is made up of amino acids and is a protein in every cell of our body. This is very important for children, teenagers, and pregnant women. During digestion, the protein present in food is broken down into amino acids. The human body needs adequate amounts of amino acids to remain healthy.
Youth are using protein powder for protein
Young people today use protein powder more often to meet their protein needs. The Indian Council of Medical Research (ICMR) has offered suggestions for Indian diets. He has demonstrated how young people use well-known protein powders and supplements by doing this. Tell us about the policies about protein powder, please.
Guidelines related to protein powder
According to the Indian Council of Medical Research (ICMR), the estimated average requirement (EAR) for protein intake of a healthy woman or man is 0.66 grams of protein per kilogram/day. Additionally, the Recommended Dietary Allowance (RDA) for protein intake for a healthy woman or man is 0.83 grams of protein per kilogram/day. Now know about the guidelines related to protein powder.
ICMR guidelines related to protein powder
The ingredients of protein powder are whey, dairy milk, and eggs. It can also be made using rice, peas, soybeans, etc. Certain protein powders, which are packaged and sold as protein supplements, contain protein from various sources. Not only that, but these protein powders are loaded with added sugar, unhealthy chemicals, and other ingredients.
Athletes or gym goers consume high amounts of protein powder.
According to ICMR, whey protein contains branched chain amino acids (BCAAs), and recently it has also been found that its consumption increases the chances of developing many diseases. Therefore, consuming excessive amounts of protein, especially protein supplements like powder, is not recommended. It has also been found that many athletes or gym goers consume high amounts of protein, i.e., protein powder. But they do not need that much protein.
How to meet protein requirements
You must have known about the guidelines related to protein powder. According to ICMR, most athletes are asked to meet their protein requirements from food alone. There is no need of protein powder for this. Additionally, long-term consumption of large amounts of protein is associated with several risks, such as bone mineral loss and kidney damage. A healthy, balanced diet can compensate for its deficiency in both vegetarians and non-vegetarians. The protein requirements of a normal person can be met by soy, beans, pulses, nuts, eggs, meat, etc.
#ICMR #Protein #BCAA #RDA #Guidelines
