Is there anyone who doesn’t want to be healthy and fit? Absolutely, nobody! That is why you need to give equal attention to both exercise and diet. The question which never leaves you is – which builds more muscles, natural protein or protein supplements? So, in this blog you’ll know all you need to know.
What is protein?
Protein is a major nutrient our body requires for appropriate functioning and proper cell growth. It is made up of amino acids which breaks down in your body and provides fuel to the muscles to build them up.
Why do you need proteins?
Proteins are only for gym freaks. A big NO! You all need protein for an appropriate functioning of your body. It is an important nutrient you need for maintaining, repairing organs, cells and tissues throughout your body. They also produce hemoglobin, enzymes and hormones. Not only this, proteins help fight against infections and transportation of substances throughout your body.
How much protein do you require in a day?
Your protein requirements depend on your:
- Physical activity level
However, on average an adult requires about 46 to 63 grams in a day. A pregnant woman and a lactating mother require 65 grams every day.
Why should you take protein?
- Increases immunity
- Helps in muscle and bone growth
- Fights several infections
- Improve your mood
- Maintains a healthy weight
Natural sources of protein
You can get natural protein from various sources.
1. Poultry food
The best sources of protein are egg whites and boneless chicken. Athletes include chicken breast in their diet because it is low in fat and high in protein content. You get proteins as well as essential amino acids.
Most seafood is low in saturated fat and high in protein. The best sources of omega-3 fatty acids and proteins are fishes like trout and salmon.
3. Dairy products
Milk and milk products are very rich sources of proteins. It helps to get your muscles, teeth, and bones strong.
4. Nuts and seeds
Most of the seeds are rich in dietary fibers and proteins also. You also get good fat which is very helpful in building your immune system.
5. Tofu and soy
They are the best alternatives for meat because they’re low in fat and high in proteins.
Good protein supplements
You get instant protein with protein bars and powders. They’re like vitamin supplements, refined and processed forms of protein.
1. Whey powder
It is a high quality dairy protein and is very effective in building muscle mass. With this, you can maintain your level of protein if your oral intake is insufficient.
2. Soy proteins
A great source of plant based protein is soybeans. It gives all essential amino acids. This type of protein is very essential in promoting your bone health and boosting your immune system.
3. Pea protein
This is very popular among vegan and vegetarian people. It is made up of split yellow peas which have amino acids in it.
What should you choose?
Protein in any form is important for us to carry our normal body functions. You get all the needed minerals, vitamins and carbohydrates from the natural sources of proteins but you might not get essential amino acids. Most of the natural protein sources are animal based; this may not be viable for vegetarian and vegan people. Natural sources of protein do not contain any sort of artificial colors or preservatives.
Artificial sources of protein are protein bars or protein powders. You get all the essential amino acids required. Protein is easy to digest and absorb in liquid form. These supplements are instant to consume and super convenient but these contain preservatives and additional colors which may harm your body.
No doubt supplements are convenient but it is advisable to go for natural sources. Consume as much natural protein as you can and then you can take supplements to fill any gaps but only under strict guidance of a nutritionist.