How does protein support muscle health??

Question

Hello doctor,

I am a 25 year old male. I would like to know the importance of protein in the body. What are the main functions, and the recommended daily intake for different age groups and lifestyles? What are some good dietary sources of protein, both animal and plant-based? How does protein contribute to muscle health, weight management, and overall well-being? Are there any potential risks of excessive or inadequate protein consumption? For individuals having specific dietary preferences or restrictions, what are the alternative protein sources that need to be taken?

Kindly help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I can understand your concern.

Protein is an essential macronutrient that plays a crucial role in reducing inflammation and maintaining muscle mass, among other important functions in the body.

Protein and weight loss:

Protein helps decrease levels of the hunger hormone ghrelin, while increasing levels of appetite-reducing hormones such as GLP-1, peptide YY, and cholecystokinin, leading to a natural reduction in calorie intake.
Approximately 20-30 percent of the calories from protein are expended during its digestion and metabolism.
A high protein intake can increase your daily calorie burn by 80-100 calories.
Increasing protein intake can significantly reduce cravings and the desire to snack late at night, while also improving muscle mass.

Side effects of protein:

Generally, proteins are more challenging to digest. Excessive consumption, especially of large amounts of legumes and pulses, may cause flatulence and abdominal distention.

Daily recommendation:

1 gram per kilogram of ideal body weight.
1.5 grams per kilogram of current body weight for those aiming to gain weight.
Since you have not provided details about your height, weight, and level of physical activity, I cannot give you an exact range for your daily intake.

Protein sources:

For snacking:

Trail mix.
Fruit raita.
Multigrain bread with peanut butter.
Vegetable sticks with hummus.
Murmura bhel.
Channa/sprouts/khakra chat.
Sattu drink.
Oats almond laddo.
Steamed Dhokla.
Dahi papdi chat.
Khandvi.
Low fat paneer tikka.
Bhelpuri.
Chivda with roasted peanuts.
Makhana/sabudana kheer.

For Meals:

Dals, legumes.
Milk and milk products.
Chicken and fish (avoid red meat).

I hope this information helps.

Please revert in case of further queries.

Thank you.