Don?t obsess with your protein

Posted by Aarti Shah on March 22nd, 2019

Protein (made up by linking up amino acid molecules) is one of the most important nutrients which our body needs. It is an important component of the cells in the body that builds and repairs the tissues and is a building block of bones, muscles, cartilage, skin and blood. Protein helps in the transportation of oxygen and helps build a strong immune system. It makes enzymes, hormones and other chemicals. Therefore, adequate protein is essential for good health but like in all cases, protein, if taken in excess comes with its own disadvantages. Today, proteins have an important role to play in weight loss programs. So, let us explore more about what proteins have to offer.

Fats and carbohydrates are the nutrients which are stored in the body, unlike protein which is stored in a small amount. Protein gets utilized, recycled and at times excreted. This means that whenever our body is in need of protein, it will draw from any stores, such as the muscles. Hence, we will have to rely on the food protein to replenish the stores. So, does this mean we need to eat protein the whole day long so as to make enough available to the body? No. In fact our body needs lesser protein than we think.

Today, with the knowledge that proteins help build muscle, and with the increasing trend of getting bulked up, many have made it their personal goal to achieve such bodies for which they have started increasing their protein intake to store up all the protein that they eat to bulk up.
This new trend which is becoming an obsession has become an open market for the manufacturers of the protein supplements to sell their products to these people. Their advertisements highlight the benefits of these products and forget mentioning any of the side effects associated with excess proteins. People are so overwhelmed by these products that there is a compelling need to buy these products.

So, what happens when there is excess protein?

After eating protein rich foods, the body utilizes the necessary protein for daily bodily functions. The remaining protein goes into the muscles and helps in building them. Now, if more protein is supplied after the above two needs, the extra protein will get converted and stored in the body in the form of fat, resulting in weight gain and not muscle gain.
Also, a high protein in your diet, means you are compromising on the other nutrients, namely carbohydrates. When the carbohydrates are compromised, brain functioning gets affected leading to lethargy or brain fog because the main fuel for the working brain is carbohydrates. Supply of less carbohydrates to the brain for a long duration can also make the brain shrink in size.

Some of the risks of high protein are:

1. Proteins coming from animal sources especially red meat and high fat dairy products may increase the risk of heart disease.

2. A diet which is high in protein will restrict the intake of carbohydrates which could result in micronutrient deficiencies.

3. Lack of fiber in case of high animal proteins in the diet can lead to problems like constipation. Fiber has an important role to play in digestion and regular bowel movements.

4. A diet high in protein can play a positive role in weight loss. However, excess protein in the body is known to be stored as fat.

5. Replacing the natural protein with protein supplements can prove to be expensive.

So, what is the normal amount of protein that an individual requires? Most adults need o.8 gms of protein per kg of body weight. People who are exercising have a different number. Similarly, children, adolescents, pregnant and lactating women and during certain health conditions the protein needs change.

Any obsession with protein is unnecessary and ill founded. Everything you see on the social media / television / print media is not true, and you don’t need to follow everything that is happening around you without knowing in detail the pros and cons. Following a high protein diet in order to achieve a desired body shape / goal is not the right approach. To know and understand exactly how much protein one needs it would be advisable to meet with a qualified nutritionist in Mumbai or dietitians in Mumbai who will help plan a diet with the necessary amount of protein as per your age, gender, activity level and phase of life.