How does protein intake help in muscle health and development?

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Protein is an important macronutrient with various roles in the body. Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin, leading to a reduction in calorie intake. Approximately 20 to 30 percent of protein calories are burned during digestion and metabolism. A high protein intake can increase calorie expenditure by 80 to 100 calories per day. Consuming more protein can reduce cravings and late-night snacking while improving muscle mass. However, excessive protein intake, especially from legumes and pulses, may lead to flatulence and abdominal distention due to the difficulty in digestion.

The daily protein recommendations include 0.04 ounces per ideal body weight and 0.05 ounces per current weight for weight gain

Here are some protein sources for snacking:

1. Trail mix.
2. Fruit raita.
3. Multigrain bread with peanut butter.
4. Vegetable sticks with hummus.
5. Murmura bhel.
6. Channa, sprouts, or khakra chat.
7. Sattu drink.
8. Oats almond laddo.
9. Steamed dhokla.
10. Dahi papdi chat.
11. Khandvi.
12. Low-fat paneer tikka.
13. Bhelpuri.
14. Chivda with roasted peanut.
15. Makhana or sabudana kheer.

For meals, include:

1. Dals and legumes.
2. Milk and milk products.
3. Chicken and fish (avoid red meat).

Remember to maintain a balanced diet and incorporate protein-rich foods into your meals and snacks.

I hope this information helps you.

Thank you.