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PROTEIN
- ASMITA SHAH
www.infs.co.in
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Protein is probably the most underestimated and misunderstood
nutrient today. In western countries, a majority of people consume
enough protein but their choice of protein makes them susceptible
to overall high calorie/fat or sodium consumption. Instead of looking
for healthier preparations, they are entirely shunning non-vegetarian
diets and adopting plant-based diets. In developing countries like
India, where a large part of our diets is carbohydrates, there is a
severe def iciency in protein intake in the general population.
The myths about how too much protein is harmful to the body
further exacerbates the issue. If you are not meeting the minimum
requirement, you are far f rom the scenario where you should be
worrying about exceeding the limit. We hope with this short ebook,
you will receive a crash course in all the facts related to protein.
You can then assess for yourself if you need protein, how much you
should eat, and where you can get it f rom! Learning happens one
day at a time, and we are happy to be a part of your journey.
Happy Reading!
Jyoti Dabas
Founder and CEO, INFS
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INFS VISION
“
To shape our students into
world-class f itness professionals
who are knowledgeable, inspiring,
and compassionate. We, along
with our students, will serve our
communities to make health
education available to all.
”
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Table of Contents
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06. Protein Bioavailability and Quality 15
10. References 22
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PROTEIN - A BUILDING
BLOCK OF LIFE
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Protein is a part of every cell in the body that helps it to build and repair cells
and tissues. In the Greek language, it is known as proteios, which means
“primary”. It is a major component of the skin, muscle, bone, organs, hair, and
nails.
Research reveals that most age/sex groups appeared to consume more protein
than the respective estimated average requirement, while a significant
percentage of adolescent females and older women appeared to have
inadequate protein intake. Protein intake averaged 56 ± 14 gms/day in young
children, increased to a high of ≈91 ± 22 gms/day in adults aged 19–30y, and
decreased to ≈66 ± 17 gms/day in the elderly in the US.
In India, people consume diets that are rich in carbohydrates which constitute
approximately 70-80% of their food. Protein sources that are consumed
by Indians include dairy products, pulses, chicken, and eggs in the case of
non-vegetarians, but in a limited quantity. In India, it has become a cultural
practice to eat protein only on a few days of the week or on some special
occasions. The reality is that given its importance in our overall health, it
should be consumed every single day.
The Indian Market Research Bureau’s 2017 report states that protein deficiency
among Indians stands at more than 80 percent, measured against the
recommended 60 gm per day.
One gram of protein provides around four calories, but it provides more satiety
that makes us feel fuller than carbohydrates and fat over a longer period of
time. A diet that is rich in protein lowers appetite, in turn leading to possible
weight loss by reducing the intake of calorie-dense foods.
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EFFECTS OF INSUFFICIENT
DIETARY PROTEIN
CONSUMPTION
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When dietary protein is not sufficient, the body breaks down its skeletal
muscles to preserve more important tissues and body functions that lead to
muscle loss. Our body, skin, hair, and nails are made up of protein. Low intake
of protein may lead to flaking, thinning of hair, hair loss, brittle nails, de-
pigmentation of the skin, lowered immunity, and other issues.
Increasing dietary protein can help in slowing down the muscle loss
associated with aging [2].
● Aging
● Injury and Illness
● Obesity
● Diabetes
● Osteoporosis
● Resistance Training
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HEALTH BENEFITS
OF PROTEIN
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1) Build More Muscle Mass
Muscles are primarily made up of protein. When we perform any physical
activity, protein requirement increases. Consuming sufficient protein leads to
more muscle tissue than we are breaking down, which leads to more muscle
over time [1].
3) Improved Satiety
Protein keeps you full for a longer period of time as it regulates the hunger
hormone (Ghrelin) and increases the levels of satiety hormone (Peptide YY) [5].
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What Are Proteins Made Of?
There are roughly 500 amino acids occurring in nature but only 20 amino
acids occur in proteins. They are categorized as essential, non-essential, and
conditionally essential.
AMINO ACIDS
Conditionally
Essential Non Essential
Essential Amino
Amino Acids Amino Acids
Acids
The body creates 11 of the 20 amino acids on its own. These are the
non-essential amino acids. We do not need to consume it from food
sources. Out of these, 9 are essential amino acids and of those nine, three
are branched-chain amino acids (BCAAs) namely leucine, isoleucine, and
valine. Leucine is the most researched amino acid and is very important as it
stimulates muscle growth, helps in healing skin and bones.
Intake of sufficient amounts of good quality and complete protein like meat,
eggs, whey, soy, etc provides enough of these amino acids.
Supplement companies in the market sell a wide range of BCAA. BCAAs are
no longer used by bodybuilders or athletes but are now consumed by the
general population as well. There is inconclusive research on whether taking
these supplements in isolation helps in muscle recovery or growth. If you
are having a balanced diet with an optimal protein intake, you may not need
BCAA supplements.
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Types of Protein
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Animal Protein
Animal sources are complete sources of protein, having all the essential amino
acids. These are rich in certain nutrients which include heme-iron, vitamin B12,
vitamin D, DHA, and zinc.
Plant Protein
Plant protein is a type of protein source that has a plant origin. It is an
incomplete protein, which lacks one of the several essential amino acids. Plant
protein contains phytonutrients such as antioxidants and non-heme iron,
which is less absorbable by the body.
Chicken Paneer
(P: 24 gm F: 7 gm C: 0 gm) (P: 14 gm F: 25 gm C: 2 gm)
Tilapia Whey
(P: 26 gm F: 3 gm C: 0 gm) (P: 24 gm F: 1 gm C: 3 gm)
Salmon Cheese
(P: 20 gm F: 13 gm C: 0 gm) (P: 20 gm F: 26 gm C: 2 gm)
Prawns Milk
(P: 20 gm F: 2 gm C: 2 gm) (P: 6 gm F: 5 gm C: 0 gm)
Beef Lentils
(P: 16 gm F: 19 gm C: 0 gm) (P: 21 gm F: 1 gm C: 60 gm)
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Complementary Proteins
To make it a complete protein, combine your lentils with whole grains and
with different seeds that give you the required essential amino acids. The
combination of grains and legumes works well if you want a variety of amino
acids in a single meal.
Protein items can contain complete protein. But, due to digestibility factors,
it can still have PDCAAS<1. Egg, whey protein, milk have PDCAA scores equal
to 1.
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Are Protein Supplements Necessary?
Whey Protein, the most commonly used one, is a dietary supplement derived
from milk. The digestive enzymes and flavors are added to the raw whey
protein which is derived from the milk to add taste. It is one of the highest
quality protein sources available and is also a fast-digesting protein.
There are three types of whey protein supplements available in the market, viz.
concentrate, isolate, and hydrolyzed. The difference between them is mostly
insignificant - an isolate is a purer form of concentrate while hydrolyzed is a
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more refined form of whey isolate. Feel free to choose any type but if you’re
lactose intolerant, then stick to whey protein isolate or hydrolyzed.
It is not compulsory and necessary to take protein supplements. But, if you are
unable to complete the protein requirement, including whey protein will help.
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MYTHS ABOUT PROTEINS!
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Myth 1: Vegans and Vegetarians need
supplements.
Most vegans and vegetarians appear to consume less protein than omnivores.
The protein quality is another concern as most plant-based sources are
incomplete, missing important amino acids, and typically less Branched-Chain
Amino Acids (BCAA) than the animal-derived equivalents. To complete the
protein requirement of the day from a high-quality source, supplementation
might be beneficial but not mandatory.
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OUR
COURSES
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INFS aims at delivering comprehensive
knowledge backed by research through
all the INFS courses including the Diploma
in Nutrition and Fitness and the Calisthenics
Trainer Certification.
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References:
1. Tang, J. E., & Phillips, S. M. (2009). Maximizing muscle protein anabolism:
the role of protein quality. Current Opinion in Clinical Nutrition &
Metabolic Care, 12(1), 66-71.
4. Wirth, J., Hillesheim, E., & Brennan, L. (2020). The Role of Protein
Intake and its Timing on Body Composition and Muscle Function in
Healthy Adults: A Systematic Review and Meta-Analysis of Randomized
Controlled Trials. The Journal of nutrition, 150(6), 1443-1460.
7. Wu, G. (2016). Dietary protein intake and human health. Food & function,
7(3), 1251-1265.
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