Obtain good quality proteins and essential amino acids (EAA) through appropriate combination of foods and avoid protein supplements to build muscle mass.
Rationale : Maintaining good muscle mass is crucial for good health. Consuming good quality protein (that provides all the EAA) and following resistance exercise routine for greater muscle mass development and preservation.
Foods | Limiting essential amino acids | Compliment with other foods to obtain the limiting AA |
Grains (cereals, millets) | Lysine, Threonine, Tryptophan | Pulses, chickpea & beans which are rich in lysine, threonine and tryptophan |
Pulses | Methionine | Cereals, millets, nuts and seeds which are rich in methionine |
Nuts/seeds | Lysine | Pulses, chickpea, beans (kidney beans, cowpeas ) |
Every part of our body including all the organs have proteins. Proteins are essential for many functions such as making enzymes, hormones, cell membrane components and carrier proteins such as hemoglobin (carries oxygen to tissues). Proteins are also required to replace tissues that are broken down. In addition to the above, growing children require dietary protein for growth to build muscles and bones. Human body requires only 20 AA. Thousands of different types of proteins are made from these 20 AA. Of the 20, nine amino acids are not synthesized in the body, hence these should be obtained from the dietary sources, and these are termed essential amino acids (EAA). A diet with all 20 amino acids, including 9 EAA referred to as good quality proteins, is essential in the maintenance of good muscle mass.
Dietary proteins can be derived from plant and animal sources. Some proteins, especially animal source (meat, poultry, fish, egg and milk) proteins contain all twenty amino acids, including nine EAA, required to make new proteins in the body. Pulses such as lentils, green gram, horse gram, black gram, chickpeas, kidney beans, cowpeas, soyabean and green peas are all rich sources of proteins. Nuts and seeds such as almonds, pistachios, cashews, walnuts, hazelnuts, chia seeds, pumpkin seeds, flax seeds, and sesame seeds also contain substantial quantity of protein.
Flesh foods, eggs and milk are good sources of quality proteins. Pulses are very important sources of protein in balanced vegetarian Indian diets. Protein obtained from pulses is less expensive compared to meat-based, eggs or milk proteins. Protein quality of a diet is enhanced when pulses are eaten in combination with cereals or cereals are eaten in combination with flesh food, eggs or milk. Pulses are low-fat and high-fibre foods and also contain important vitamins and minerals like iron, potassium, zinc and magnesium.
Most of the vegetarian foods have a protein digestibility range of 70%–85% and a balanced vegan diet for a moderately active man, provides more than 80g crude protein/day. This translates to approximately 60g of quality protein that meets the requirements of all the EAAs.
Protein powders are made from either eggs or dairy milk or whey (a byproduct of cheese or paneer) or plant sources such as soyabeans, peas and rice. Some protein powders, marketed in packages as protein supplements, contain protein from multiple sources. Protein powders may also contain added sugars, non-caloric sweeteners and additives such as artificial flavoring, hence, are not advisable to be consumed on a regular basis. Whey protein is rich in branched chain amino acids (BCAAs). Recent evidence suggests that BCAAs may increase the risk of certain non-communicable diseases (NCDs). As mentioned above, adequate non-protein energy from carbohydrate and fat is essential for dietary proteins/AA to be utilized for protein synthesis and for related functions in the body. Consuming high level of protein, especially in the form of protein supplement powders, is therefore not advisable.
Many athletes consume very high amounts of protein, often as protein powders. Protein requirements are not as high as commonly perceived. In fact, research findings indicate that dietary protein supplementation is associated with only a small increase in muscle strength and size during prolonged resistance exercise training (RET) in healthy adults; and protein intake levels greater than ~ 1.6 g /kg/day do not contribute any further to RET- induced gains in muscle mass.
Most athletes can get the recommended amount of protein through food alone, without the use of supplements. Protein powders are not required. Moreover, prolonged intake of a large amount of protein is associated with potential dangers, such as bone mineral loss and kidney damage.
All the amino acids can be easily met if one consumes a healthy balanced diet, whether vegetarian or non-vegetarian. Appropriate combination of cereals: pulses in a ratio of 3:1 or by substituting 30g of recommended level of pulses with 80g meat per day would improve quality of protein to fulfill the needs of a normal person.
Source: ICMR National Institute of Nutrition, Hyderabad - Dietary guidelines for Indians
Last Modified : 5/14/2024
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