Articles on protein

The Ultimate Guide to Whey Protein Powder Supplements

Ms. Swati Kapoor, Dietitian/Nutritionist
Whey protein is a high-quality protein powder naturally made found in cow’s milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the best protein as it is the most nutritious protein available and provides optimum nutrition for quick absorption into muscle.Get more information about whey protein safety.How is whey protein made?Whey protein is a natural co-product of the cheese making process. Listed below is a brief description of the steps involved in making pure whey protein isolate.1. Fresh milk is tested, approved by Quality Assurance experts and pasteurised.2. The casein, or “curd", and a portion of the milk-fat are separated out to make cheese.3. The remaining liquid whey goes through a series of fine, specialty filters to separate the whey protein from the lactose and other ingredients in the liquid whey.4. Concentrated liquid whey enters an ion exchange tower to further concentrate and purify the whey protein. Ion exchange is a gentle process and does not denature, or “break down”, the whey protein.5. Next, the product enters a drying tower to remove water.6. The final step is to package the pure whey protein isolate powder into various size containers for use.Why does the body need whey protein nutrition?Protein is an important nutrient needed by everyone on a daily basis. It is made up of essential and non-essential amino acids, which are the “building blocks” for healthy bodies. Protein has a number of different roles in the body including the following:* Repair body cells* Build and repair muscles and bones.Provide a source of energy.Control many of the important processes in the body related to metabolism. Is whey protein good for athletes and people who exercise?Branched Chain Amino Acids :Whey protein is a high-quality, complete protein, with all the essential amino acids. Whey protein is also the richest known source of naturally occurring branched chain amino acids (leucine, isoleucine, and valine). These are important for active individuals, individuals who exercise and professional athletes. The body requires higher amounts of branched chain amino acids during and following exercise as they are taken up directly by the skeletal muscles versus first being metabolized through the liver, like other amino acids. Low BCAA levels contribute to fatigue and they should be replaced in one-hour or less following exercise or participation in a competitive event. Many athletes consume a Protein beverage both before and immediately after exercise or an event to help repair and rebuild lean muscle tissue. Is whey protein compatible with a low-carbohydrate diet?Yes. Whey protein is not only compatible with low-carbohydrate diets it is an ideal choice. Be sure to select whey protein isolate which provides high-quality protein without the carbohydrates and fat often limited in low carbohydrate diets. Read to know about good carbs and bad carbs.How does whey protein compare to other types of proteins?Protein foods are not equal and can vary in a number of ways including the following:* Number and quantity of essential amino acids* Digestion and absorption rates* Fat content* Taste* PurityWhey protein is a very high-quality complete protein with rich amounts of all the essential amino acids. Whey protein isolate is the purest form of whey protein, which is why it is absorbed so quickly and efficiently into the body. How does whey protein compare to soy protein?Here are some of the differences between whey protein and soy protein.* Whey protein is a nutritionally complete protein. It contains bioactive ingredients, like immunoglobulins and lactoferrin, that help support the immune system.* Athletes prefer whey protein to soy protein due to its rich abundance of branched chain amino acids and its quick absorption rate. These are important to help repair and rebuild muscles after a workout or competitive event.* Whey protein has a fresh, neutral taste compared and will not change the taste of foods you add it to.* Whey protein does not contain isoflavones or any other components with potential hormonal effects I eat a lot of fish, chicken, eggs & soy. Why do I still need whey protein?Healthy diets should regularly include high quality, low-fat sources of protein, like whey protein. Calories do count and you want to make sure that you are getting the most benefit from the calories you consume. Compared to other proteins, on a gram-to-gram basis whey protein isolate delivers essential amino acids to the body but without the fat or cholesterol. Nutrition experts recommend a diet with a variety of protein foods but for optimal results make sure that one of them is whey protein. Can I get enough whey protein by drinking milk? Milk is a highly nutritious beverage, however, it only contains about 1% of whey protein. In order to get all the benefits of whey protein, you need to take a concentrated whey protein powder, like whey protein isolate.Are all whey proteins the same?No. There may be a major difference in the qualify of whey protein based upon the following factors:* Source of Milk* Production Method* Type of Cheese Produced* Individual Manufacturer Specifications* Added Ingredients Is whey protein easy to digest?Whey protein is soluble, very easy to digest protein. It quickly enters the body to provide the important essential amino acids needed to nourish muscles and other body tissues. This is one of the reasons it is a common ingredient in infant formula and protein supplements for medical use.What are signs of a good quality protein supplement? High-quality whey protein– Easily soluble in liquids like milk, juice, etc– Easily digestible If I’m lactose intolerant should I avoid whey protein? Individuals with lactose intolerance should select a pure whey protein isolate, which has less than 0.1 gram of lactose per tablespoon (20 grams). This is less lactose than the amount found in a cup of yogurt and research has shown that most people with lactose intolerance have no trouble taking this very small amount of lactose. Individuals with lactose intolerance should avoid whey protein concentrates as they usually contain lactose and the amount can vary greatly from product to product Is whey protein a good choice for vegetarians?Yes, whey protein is an excellent choice for vegetarians who include dairy products in their diet. Read to know about easy ways to add protein to a vegetarian diet.Is whey protein safe for pregnant women and children?Whey protein is a complete high-quality protein and should be an acceptable protein source for healthy pregnant women and children, provided they are not allergic to dairy proteins. The second most abundant component in whey protein is alpha-lactalbumin, which is one of the main whey proteins in human breast milk. Infant formulas often contain whey protein, including special formulas for premature infants. Prior to taking whey protein, both pregnant women and parents of young children should consult a physician to be sure whey protein is right for them. Whey protein is even found in popular children’s nutritional drinks in India.

How Much Protein Do You Need?

Ms. Swati Kapoor, Dietitian/Nutritionist
Protein is one of the important macronutrients of the human body. 16 percent of our total body weight is protein. Muscle, hair, skin, and connective tissues are mainly made up of protein. However, protein plays a major role in all of the cells and most of the fluids in our bodies. In addition, many of our body’s important chemicals -- enzymes, hormones, neurotransmitters, and even our DNA -- are at least partially made up of protein. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to continually replace it. Proteins are made up of smaller units called amino acids. Our bodies can manufacture most of the needed amino acids, but nine of them come from natural food sources. Animal proteins such as meat, eggs, and dairy products have all the amino acids, and many plants have some of them.Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by 0.8. This is the number of grams of protein that should be the daily minimum. According to this method, a male weighing 67kgs, should eat 54 grams of protein per day.Athlete: - People who are engaged in endurance exercise (such as long distance running) or heavy resistive exercise (such as body building) can benefit from additional protein in their diets. The current recommendation is for these athletes to consume 1.2 to 1.7 grams of protein per day for each kilogram of body weight.Pregnant woman: - The minimum protein consumption for pregnant women is about 15 grams per day more than the usual recommended amount, though this is not as crucial in the first half of the pregnancy.In case of a medical condition, the intake of protein varies. For example, in case of kidney disease, the intake of protein is 0.5 grams per kilogram.Unlike fat and glucose, our body has little capacity to store protein. If we were to stop eating protein, our body would start to break down muscle for its needs within a day or so.This is an important question for people on diets that are higher in protein than usual, as low-carb diets tend to be. In a review of the research, the National Academy of Sciences reported that the only known danger from high-protein diets is for individuals with kidney disease. After careful study, they recommend that 10 percent to 35 percent of daily calories come from protein. They point out that increased protein could be helpful in treating obesity. There is also accumulating evidence that extra protein may help prevent osteoporosis.Extra protein can be broken down into glucose in a process called gluconeogenesis. In low-carb diets, this happens continually. One benefit of obtaining glucose from protein is that it is absorbed into the bloodstream very slowly, so it doesn’t cause a rapid blood sugar increase.

High Protein Diet Might Be as Bad as Smoking

Ms. Swati Kapoor, Dietitian/Nutritionist
Protein is an important macro nutrient and plays a major role in various physiological conditions. The requirement of protein depends on the body and other factors such as size, age and gender. Low protein diet may lead to diseases such as protein energy malnutrition, so an individual who does not follow an intense exercise routine should only consume moderate amounts of protein, which is 15 to 20% of total calories according to the ideal body weight.Middle aged people with high protein content in their diet are more likely to die from cancer than those who eat less protein, found a study. However, for people older than 65, a moderate protein intake may actually be beneficial, and protect against frailty, the researchers said."Popular diets in many cases have high protein and low sugar content. They may make you lose weight, but that's not a good diet to increase life span," said study researcher Valter Longo, professor of biology at the University of Southern California (USC) and director of the USC Longevity Institute.The risks of a high-protein diet are even comparable to smoking, the researchers said. People who smoke are four times more likely to die of cancer compared with non-smokers, Longo said. The reason behind a high protein diet’s link to cancer is because protein controls the growth hormone IGF-I (insulin growth hormone), which helps our bodies grow but has been linked to cancer susceptibility. IGF-1 exerts powerful effects on each of the key stages of cancer development and behavior: Levels of IGF-I drop off dramatically after age 65, leading to potential frailty and muscle loss. The study shows that while high protein intake during middle age is very harmful, it is protective for older adults: those over 65 who ate a moderate to high-protein diet were less susceptible to disease.Although, plant based proteins do not seem to have the same mortality effects as animal proteins. So, “a low-protein diet in middle ages is useful for preventing cancer and overall mortality, through a process that involves regulating IGF-I and possibly insulin levels," said co-author Eileen Crimmins, the AARP Chair in Gerontology at USC.

Is Too Much Protein Good or Bad for You

Ms. Silky Mahajan, Dietitian/Nutritionist
I receive a lot of queries around Protein like how much is too much, whether Protein consumption will impact our health etc.Proteins are considered as building blocks of life. Every cell in the human body contains protein. You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.You must have heard that:Too much protein will destroy your kidneys.A lot of protein makes your bones weaker.Only professional bodybuilders need that much protein.The fact is: The truth about Protein is misunderstood. Protein is an essential nutrient that plays a huge role in helping to keep you healthy and is essential to building muscle mass. Protein actually plays a role in strengthening bones. And there is no evidence that a healthy person will get kidney damage from a typical high-protein diet.Why getting enough protein is so important:Protein builds muscle massAdequate protein is needed for post-workout recoveryProtein in the diet supports fat lossProtein is important for a healthy immune system and connective tissueInsufficient protein skews body compositionLet's talk about the myths about Protein:Myth 1# Too much protein will destroy your kidneys.Your kidneys are incredibly efficient at filtering unneeded substances from your body. Consuming a high protein diet doesn't increase the strain on your kidneys. The kidneys are built to handle exactly this sort of stress!I always recommend increasing your water intake when you're consuming a higher quantity of protein because your body produces more urine as a means to eliminate the byproducts of protein breakdown. Extra fluid is needed to replace what is lost via urine. But you should be drinking plenty of water anyways.Think about people who have donated a kidney. That one kidney left over suddenly has to handle more protein. If higher levels of protein damaged healthy kidneys, we would see it in donors. But we don’t. That one kidney just adapts and donors have no increased risk for kidney disease.Myth 2# Too much protein weakens your bones.The idea of protein leading to weaker bones comes from the fact that protein increases the acidity of the body, and that this causes calcium to leach from the bones to counteract it. As per research, excess acidity has been found to lead to bone weakness, but protein is not the culprit.As a matter of fact, protein in the diet has the opposite effect: it strengthens bones.So How Much Protein Do You Actually Need?Now that we know Protein is a really essential nutrient for all of us so, how much is needed?  FDA recommends 50 grams of protein per day for both men and women. This is a very general recommendation and isn’t accurate for people who are really active.The amount of protein you need in your diet will depend on your overall calorie needs. The daily recommended intake of protein for healthy adults is 10% to 35% of your total calorie needs. For example, a person on a 2000 calorie diet could eat 100 grams of protein, which would supply 20% of their total daily calories.For people who work out, for athletes and trainers, more protein is necessary to build muscle and aid in recovery. It means that who is moderate to extremely active, 2 to 3 grams of protein per kilogram of bodyweight is a good general guideline.However, it is recommended to take advice from Nutritionist before changing Protein intake, because it is very crucial to understand body fat percentage, daily activity level, and appropriate caloric ratio specific to their daily activity needs for protein, carbohydrates, and fat.In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in OR call us at 080 6741 7780 (Dial Extension: 778)

Protein Energy Malnutrition (Pem) or Serum Albumin Malnutrition (Sem)

Swati Pathak, Pharmacist
Protein energy malnutrition or serum albumin malnutrition refers to a form of malnutrition where there is inadequate intake of calories or proteins. The nutritional problem of a Community, state, or nation are identified by many interrelated studies including data on food production and consumption, morbidity, mortality, level of income and surveys of nutritional status. Malnutrition is an inclusive term that involves the lack, imbalance or excess of one or more of nutrients that are required by the body. It is the world’s most serious nutritional problem and it is fairly common in both children and adults. PEM mostly is associated with diseases which are often found in the elderly people.TYPES OF PEM:KWASHIORKOR (protein malnutrition)MARASMUS (deficiency in calorie intake)MARASMUS KWASHIORKOR (marked protein deficiency and calorie deficiency and sometimes refers to the severe form of malnutrition)CAUSES:PEM is more common in low income countries and sometimes higher income group also affected. This may also occur in children with chronic disease and children who are hospitalized for different diagnosis.MalignancyCardiovascular diseaseCancer diseaseEnd stage renal diseaseGenetic diseasePovertyDiarrheaSYMPTOMS OF PEM:EDEMA (usually severe resulting in a large pot belly and swollen legs & face and muscle wasting)SKIN (especially in the pelvic region and the thighs often become dry and flaky peeling and sometimes ulcerated)HAIR (easily plucked out and takes on a reddish color)Lack of subcutaneous fat and growth retardation.“One of the more striking features of the deficiencies is the profound apathy and general misery of the child, he whimpers but does not cry or scream’’BIOCHEMICAL CHANGES:Fatty infiltration of the liver is usually extensive. The serum level of triglyceride, phospholipids and cholesterol are reduced indicating an inability of the liver to manufacture and release this substance to the circulation.Pancreas reduces the production of Amylase, Lipase and Trypsin.The total serum protein and albumin fraction are reduced thus resulting severe edema and muscle wasting.Hemoglobin levels are low especially if parasitism is also present.Serum vitamin A levels are usually reduced.MANY PROGRAMS ARE BEING LAUNCHED BY THE GOVERNMENT TO CURB MALNUTRITION :Nutrition education trainingMid-day mealFood distribution programSpecial supplemental nutrition programAaganwariDIETARY KNOWLEDGE IS ESSENTIAL:Food mixture that contain sufficient quantities of essential amino acid to meet the growth needs of the child (3-4 gram protein per kilogram)Food is made up of different nutrient needed for health and growth.Protein perform a wide range of function and also provide energy (1 gram protein provides 4 kilocalorie)Animal Protein like meat, milk, fish, egg and plant Protein such as pulses and legumes are rich source of protein.Animal protein are of high quality as they provide all the essential amino acid in right proportion , while plant and vegetable protein are not of the same quality because of their low content of some of the essential amino acid ( Histidine, Lysine, Tryptophan, Phenylalanine, Methionine, Threonine, Leucine, Isoleucine, Valine )Include in diet (paneer, tofu, sprouts, jaggery, beetroot, soya bean, soy milk, milk, curd, buttermilk, shakes, pulses and lentils, cereals and millets, meat, fish, egg )“A COMBINATION OF CEREALS , MILLETS AND PULSES PROVIDE MOST OF THE AMINO ACID WHICH COMPLEMENT EACH OTHER TO PROVIDE BETTER QUALITY OF PROTEINS’.’

Is Milk Harmful for Your Health?

Ms. Swati Kapoor, Dietitian/Nutritionist
Recently, Harvard University scientists Dr. David Ludwig and Dr. Walter Willett published a journal in which they found “no data to support the claim that the consumption of dairy leads to better bones, weight loss, or improved health.” Most of American’s milk production is organic as compared to Indian milk production. Indian cows are mostly fed grass.Milk, curd and dairy products are an essential part of the recommended “healthy Indian diet”. Milk is considered as a complete food as it contains all six of the essential nutrients. Milk protein is of excellent quality and it promotes growth and maintenance of body tissues. Calcium and phosphorus levels in milk are also very high.Milk cream is rich in vitamin A and if that is removed as in skimmed milk, its vitamin A content becomes low. Riboflavin, a B vitamin, is present in significant quantities in milk. Fats present in milk are readily digested, as it is presented in an emulsified form. The carbohydrates of milk are lactose and it is hydrolyzed into glucose and galactose. The glycemic index of whole milk is 41 and for skim milks its 32. The glycemic load of whole milk is 5 and for skim milk is 4.Whole milk contains 4.7% carbohydrates, 4% fats, 3.3% protein and 88% water. Fats in the form of oleic, palmitic and stearic acids are present in milk. Milk protein is casein and whey protein. Milk also contains potassium, sodium, calcium and magnesium chlorides and phosphates. Even though Iron is present in minute quantities, it is highly beneficial.CLA (conjugated linoleic acid) is a type of fat associated with a wide variety of health benefits, including immune and inflammatory system support, improved bone mass, improved blood sugar regulation, reduced body fat, reduced risk of heart attack, and maintenance of lean body mass. According to recent studies, you'll find yourself getting at least 75 milligrams of CLA from 1cup [250 ml] serving of grass-fed cow's milk.Dairy products are a part of our balanced diet. Milk acts as a “triple-duty food” as it provides protein, calcium and vitamin D. No matter what dairy product you’re choosing, stick to low-fat no sugar.

7 Foods That Build Muscle

Ms. Swati Kapoor, Dietitian/Nutritionist
Do you also spend hours at your gym lifting heavy weight, but are unable to see any sufficient muscle gains? Then here are some foods you should include in your diet to build muscles.1. EggsEggs are one of the richest sources of protein with highest biological value. It is a reference to the measure of how well a food can support the human body's protein needs. 1 large egg of about 50 grams contains approximately 6 grams of protein. This can be considered as the best protein for your muscles. Many people avoid eating yolk because of its fat and cholesterol content. However, if you want to build your muscles you need not avoid the yolk, as it provides vitamin B12, which is necessary for fat breakdown and muscle contraction. Also, fat present in yolk is healthy fat that helps in lowering the levels of bad fat from the body.2. AlmondsAlmonds are a good source of alpha-tocopherol, which is a form of Vitamin E that gets readily absorbed by the body. It is important for your muscles as vitamin E protects your muscles from free radical damage. You can have some almonds with a fruit before a workout. How many almonds should you munch? Two handfuls a day should do it. A Toronto University study found that men can eat this amount daily without gaining any weight. A recent study published in the Journal of the American Medical Association found that those men who consumed the most vitamin E—from food sources, not supplements—had a 67 percent lower risk of Alzheimer's disease than those eating the least vitamin E.3. SalmonSalmon fish is a good source of high quality protein and omega-3 fatty acids. It can decrease muscle-protein breakdown after your workout and helps in fast recovery. But avoid having fried fish and opt for grilled or roasted fish with some sautéed vegetables with it. It also helps you in reducing your risk of heart disease and diabetes. Researchers at Louisiana State University found that when overweight people added 1.8 grams of DHA—an omega-3 fatty acid in fish oil—to their daily diets, their insulin resistance decreased by 70 percent in 12 weeks.4. YoghurtYoghurt is an ideal combination of protein and carbohydrates for exercise recovery and muscle growth. It also contains live culture which helps in digesting other nutrients present in your food. You can add some sliced fruits to your yoghurt to make it high in fiber content. The extra carbohydrates from the fruit will boost your blood levels of insulin, one of the keys to reducing post exercise protein breakdown. Also, yoghurt is one of the few foods that contain conjugated linoleic acid, a special type of fat shown in some studies to reduce body fat.5. Cottage CheeseIt a good source of casein protein which is a slow digesting dairy protein. As compared to other dairy products, cottage cheese elevates the levels of amino acid and keeps them high for a longer time. This helps in building muscles.6. Olive Oil Olive oil is a good source of monounsaturated fats which act as anti-catabolic nutrients. Catabolism is a pathway of metabolism which leads to muscle breakdown for releasing energy. Anti-catabolic nutrients provide energy to your body and protect your muscles from breaking down. And while all olive oil is high in monos, try to use the extra-virgin variety whenever possible, it has a higher level of free-radical-fighting vitamin E than the less chaste stuff. Also, Olive oil and monounsaturated fats have been associated with everything from lower rates of heart disease and colon cancer to a reduced risk of diabetes and osteoporosis.7. OatmealOatmeal is a rich source of complex carbohydrates. These types of carbohydrates slowly release energy in your body. You can have a cup of oatmeal 1-2 hours before your workout. It will give you enough energy to complete the workout. You can add some fruits and nuts to your oatmeal to increase the fiber and protein content.You can include these foods in your diet to improve muscle growth, but to be healthy and fit you need to balance your diet in terms of protein, carbohydrates, fats and other minor and major nutrients.

Is Whey Protein Supplement Safe?

Ms. Swati Kapoor, Dietitian/Nutritionist
Whey Protein is the latest buzzword in Indian fitness. But many people wonder if whey protein is a safe supplement? Read on to find out all about whey protein.How whey protein is made? Whey protein is a natural component of milk, so it comes from a natural source of cow’s milk. It is a byproduct of cheese making process.Why is whey protein good for the body? Whey protein is easily digested and easily absorbed by the body, and is the best source for muscle growth and repair. In fact, whey protein has been around for a long time. Whey protein is even used in Indian nutritional drinks for children, like Bournvita and Complan. Can we consume any whey protein? No, ensure that you are getting high quality whey protein. To ensure that your whey protein is safe and high quality, there are 2 ways: the first is to go for a popular international supplement brand. The second is to look at the ingredients. We only recommend international brands of whey protein, since Indian protein supplement manufacturers are yet to produce a high quality & an equally good tasting whey protein supplement. Then, look at the ingredients, because some manufacturers will have a big ‘whey protein’ printed on the box, but whey protein will only be a part of the protein supplement. The remaining supplement is usually cheaper protein from plant sources (non whey protein), that is not effective for muscle building. Read to know more about muscle building food.As a result, you will not get the results, and due to lower quality protein, it puts you at risk of side effects. This is a practice of many local whey protein brands in India. Always go for a 100% whey protein supplement. So, how do you ensure you get high quality whey protein? Buy from internationally reputed brands. Also, when you buy whey protein, buy from a proper source, like a reliable whey protein supplement store, not the local supplement peddler. Peddlers often buy empty boxes of supplements and fill them with low quality protein.