To increase physical performance during exercise or fill a protein deficiency in the diet, many people consume protein or protein supplements to meet their daily needs.
It is an important component and performs important functions of the body. In addition to providing energy, it is necessary for the growth and repair of tissues, muscle contraction, transportation of vital nutrients in the blood, and the formation of immunity.
Dr. Seema Puri, Senior Nutritionist and former Professor, Department of Nutrition, Institute of Home Economics, University of Delhi and Nutrition Advisor – IFBA, shares, “Protein is an essential component of enzymes, hormones and blood components such as hemoglobin and is therefore essential for performing many physiological functions. functions in the body”.
The Indian Council of Medical Research (ICMR) – National Institute of Nutrition (NIN) recommends a protein intake of 0.66 g/kg bw per day to meet the needs of the average Indian adult, regardless of activity level or gender. This protein must come from a balanced, varied diet that also meets a person’s energy needs, as protein is only used when sufficient energy is available. Therefore, it is also necessary to take into account the protein energy ratio (PER) of food products – the PER of cereals is 6%, legumes – 18%, milk – 20% and lean meat – 75%. In addition, it is necessary to meet the needs of several essential amino acids, the building blocks of proteins.
This may require several sources of protein, sometimes even in combination. For example, milk, meat, and eggs all contain essential amino acids, but legumes and grains must be consumed together in a 1:3 ratio to provide the same.
ICMR-NIN recently revised the dietary guidelines for Indians in 2024 after 13 years. These guidelines recommend a daily intake of 85g of protein-rich foods such as pulses, eggs and meat, as well as 300ml of milk/cottage cheese and 35g of nuts and seeds to meet primarily the protein needs of a healthy adult as part of the My plate” for Day providing 2000 kcal. ICMR-NIN further adds that a healthy and mixed diet is sufficient to meet the protein requirements of all people.
It begs the question, how many of us can consume that amount of food on a daily basis? There are physiological limitations, as well as problems of availability and affordability of consumption of such diets.
A recent paper by Sachdev and Mishra (2022) highlighted that pulses and pulses are the second major source of protein after cereals as daily meat consumption in India is relatively low. While the consumption of certain types of meat (beef and pork) is driven by religious preferences, the most commonly consumed meat is chicken. Consumption of fish and fish products is higher in states and union territories along the coastal regions. Dairy products such as butter, yogurt and buttermilk are commonly used in all regions. A modern full lunch, known as thali, typically provides around 1100-1400 kcal of energy, 25-45 g of protein and 25-60 g of fat, regardless of region. This indicates that for many diets will be low in protein.
There is also a misconception that most Indians are vegetarians. In contrast, NSSO data shows that only 29% of Indians are vegetarian. However, in most of India, even those who may be non-vegetarian in their food choices do not consume significant amounts and appropriate quality of animal foods on a daily basis. So even their chances of protein deficiency are very high.
Many people now consume protein supplements to fill the protein deficiency in their diet. Protein supplements that come in capsules, tablets, or powders are usually made from egg, milk, whey, or plant sources such as soy, pea, or rice, or a mixture of these. Although these supplements are rich in protein, they may also contain added sugars and additives such as non-caloric sweeteners, flavorings, etc., giving the consumer a choice regarding them.
Most gym goers are advised to use protein supplements to build muscle mass. Muscle protein synthesis increases after exercise, so you need not only extra protein, but also extra energy, which can come from more than just a supplement. A well-planned mixed diet will be able to meet these increased requirements. Moreover, consuming excessively large amounts of protein, such as whey protein supplements, will not help you build muscle after working out in the gym. In adults, a maximum of 20 g of protein is used only after training, since muscles cannot grow indefinitely.
Our bodies can react differently to different ingredients. Everyone has different nutritional needs, especially those with increased needs, such as athletes or those involved in professional sports, military personnel at high altitudes, the elderly, seriously ill, hospitalized patients, or people with special needs. Such individuals may benefit from consuming protein supplements that are taken as medically or clinically recommended.
So the important question is: Are protein supplements harmful? The answer is not so clear. The ICMR-NIN guidelines caution against the indiscriminate use of protein supplements for weight gain. According to the guidelines, protein supplements are not recommended for normal, healthy people who follow a well-balanced diet. However, in today’s fast-paced world where people live away from home, have limited time to prepare, and often don’t even eat a balanced meal, a protein shake for breakfast can be a quick fix to meet their daily protein needs. Of course, excess of anything is harmful, so abuse of such products should be avoided.
