Dr. Swapnil Mate (Sports Physiotherapist Cum Performance Specialist) - London (International Olympic Association)
The Major role of Protein in human body (Normal Individual or athletes) is to repair and build muscle tissue - following injury or living a healthy Fit Lifestyle, Protein can also be used as a FUEL, although the contribution to energy production is small, between 5 - 10 % of total energy needs. Energy is obtained from breakdown of dietary and tissue protein to AMINO ACID which is converted to glucose. Contribution increases with DURATION of Exercise and with depletion of carbohydrate sources.
The Protein requirement of the endurance athlete, are considerable higher than those for the sedentary individual. the recommended daily intake (RDI) for sedentary person id 0.8g/kg per day. the protein requirement for athletes is 1.2 - 1.7 g/kg per day.( Example - a 60 kg endurance athletes in heavy training would, require about 96gm pf protein per day.
COMBINATION of appropriate resistance training and adequate Protein Intake is essential to achieve MUSCLE HYPERTROPHY. Indian Meal usually contain less protein intake in comparison to western diet which is greater than 1g/kg per day
Vegetarian eating a narrow range of incomplete protein food may be particularly at risk, Sources for Vegan are Dals and Pulses, Soyabean, Paneer and Milk related Products, SPINACH,KALE, BROCOLLI, CAULIFLOWER, CABBAGE are richest source in green veggies.
- Milk Whole - contain 700 KJ of energy with 10gm of protein
- YOGHURT - Contain 810 KJ of Energy with 10 gm of Protein
- BEANS, KIDNEY, FRESH, BOILED - 960 KJ of Energy with 26gm of Protein
- Lentils, Boiled - 620 KJ of Energy with 14gm of Protein
A Protein Supplements which contain 50gm of Protein in One Serving is ideally a hit amongst young and adult crowd, NATURE BEST - Isopure is top most brand for pure form of Protein with Zero Carb and Sugar -
ONE Serving in Half Litre water (Chilled) form a best drink post workout or high strenuous activities - for taste bud add little tang+gluconD or Fast charge (bodyfuelz)
CONSULT for more information on Protein
NON-VEG - Pork, Lamb, Chicken, Prawn, Egg are sources of Protein