INSTITUTE OF NUTRITION AND FITNESS SCIENCES
COMPREHENSIVE GUIDE ABOUT
PROTEIN
- ASMITA SHAH
www.infs.co.in
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Protein is probably the most underestimated and misunderstood
nutrient today. In western countries, a majority of people consume
enough protein but their choice of protein makes them susceptible
to overall high calorie/fat or sodium consumption. Instead of looking
for healthier preparations, they are entirely shunning non-vegetarian
diets and adopting plant-based diets. In developing countries like
India, where a large part of our diets is carbohydrates, there is a
severe def iciency in protein intake in the general population.
The myths about how too much protein is harmful to the body
further exacerbates the issue. If you are not meeting the minimum
requirement, you are far f rom the scenario where you should be
worrying about exceeding the limit. We hope with this short ebook,
you will receive a crash course in all the facts related to protein.
You can then assess for yourself if you need protein, how much you
should eat, and where you can get it f rom! Learning happens one
day at a time, and we are happy to be a part of your journey.
Happy Reading!
Yours in learning and health,
Jyoti Dabas
Founder and CEO, INFS
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INFS VISION
“
To shape our students into
world-class f itness professionals
who are knowledgeable, inspiring,
and compassionate. We, along
with our students, will serve our
communities to make health
education available to all.
”
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Table of Contents
01.
Protein - A Building Block of Life
06
02.Effects of Insufficient
Dietary Protein Consumption
08
03. Health Benefits of Protein
10
04.
What Are Proteins Made Of?
12
05. Types of Protein
13
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06.
Protein Bioavailability and Quality
15
07.Are Protein Supplements
Necessary?
16
08.
Myths About Proteins!
18
09.
Our Courses
20
10.
References
22
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PROTEIN - A BUILDING
BLOCK OF LIFE
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Protein is a part of every cell in the body that helps it to build and repair cells
and tissues. In the Greek language, it is known as proteios, which means
“primary”. It is a major component of the skin, muscle, bone, organs, hair, and
nails.
Research reveals that most age/sex groups appeared to consume more protein
than the respective estimated average requirement, while a significant
percentage of adolescent females and older women appeared to have
inadequate protein intake. Protein intake averaged 56 ± 14 gms/day in young
children, increased to a high of ≈91 ± 22 gms/day in adults aged 19–30y, and
decreased to ≈66 ± 17 gms/day in the elderly in the US.
In India, people consume diets that are rich in carbohydrates which constitute
approximately 70-80% of their food. Protein sources that are consumed
by Indians include dairy products, pulses, chicken, and eggs in the case of
non-vegetarians, but in a limited quantity. In India, it has become a cultural
practice to eat protein only on a few days of the week or on some special
occasions. The reality is that given its importance in our overall health, it
should be consumed every single day.
It took this pandemic for people to understand the importance of building
their immunity, and protein is vital for the same. Besides, your hair and nails
also grow stronger because of protein.
The Indian Market Research Bureau’s 2017 report states that protein deficiency
among Indians stands at more than 80 percent, measured against the
recommended 60 gm per day.
Vegetarians are most likely to be deficient in protein intake. Hence, including
protein sources in daily life will fill the gap.
One gram of protein provides around four calories, but it provides more satiety
that makes us feel fuller than carbohydrates and fat over a longer period of
time. A diet that is rich in protein lowers appetite, in turn leading to possible
weight loss by reducing the intake of calorie-dense foods.
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EFFECTS OF INSUFFICIENT
DIETARY PROTEIN
CONSUMPTION
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When dietary protein is not sufficient, the body breaks down its skeletal
muscles to preserve more important tissues and body functions that lead to
muscle loss. Our body, skin, hair, and nails are made up of protein. Low intake
of protein may lead to flaking, thinning of hair, hair loss, brittle nails, depigmentation of the skin, lowered immunity, and other issues.
Increasing dietary protein can help in slowing down the muscle loss
associated with aging [2].
How much protein do you need every day?
Protein is one of the most misunderstood nutrients in India with 93 percent of
Indians being unaware of their ideal protein requirements.
The current Recommended Daily Allowance (RDA) of protein for adults is
0.8 gm per kg [7]. The RDA is the minimum amount we need to meet our
basic nutritional requirements. Current findings suggest that a general
recommendation for protein would be 1.2- 2.0 gm per kg of body weight (0.8
- 1 gm per pound of bodyweight) depending on the activity, training, and diet
history of an individual.
Conditions that may increase the requirement of protein
intake [3].
●
Aging
●
Injury and Illness
●
Obesity
●
Diabetes
●
Osteoporosis
●
Resistance Training
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HEALTH BENEFITS
OF PROTEIN
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1) Build More Muscle Mass
Muscles are primarily made up of protein. When we perform any physical
activity, protein requirement increases. Consuming sufficient protein leads to
more muscle tissue than we are breaking down, which leads to more muscle
over time [1].
There is a progressive loss of muscle mass with aging. Significant loss of
muscle mass with aging is termed sarcopenia. The combination of resistance
training along with sufficient intake of protein has shown improvement in
muscle mass [2].
2) Improved Body Composition
In order to lose fat, we need to be in a calorie deficit. A sufficient intake of
protein will help in retaining maximum muscle mass and, thus, improve body
fat and muscle mass ratio [4].
3) Improved Satiety
Protein keeps you full for a longer period of time as it regulates the hunger
hormone (Ghrelin) and increases the levels of satiety hormone (Peptide YY) [5].
4) Improved Bone Health
In addition to calcium, in the presence of an adequate supply of vitamin D,
dietary proteins represent key nutrients for bone health and, thereby, function
in the prevention of osteoporosis, a condition in which bones become weak
and brittle [6].
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What Are Proteins Made Of?
Protein is made up of long chains of amino acids.
There are roughly 500 amino acids occurring in nature but only 20 amino
acids occur in proteins. They are categorized as essential, non-essential, and
conditionally essential.
AMINO ACIDS
Essential
Amino Acids
Conditionally
Essential Amino
Acids
Non Essential
Amino Acids
The body creates 11 of the 20 amino acids on its own. These are the
non-essential amino acids. We do not need to consume it from food
sources. Out of these, 9 are essential amino acids and of those nine, three
are branched-chain amino acids (BCAAs) namely leucine, isoleucine, and
valine. Leucine is the most researched amino acid and is very important as it
stimulates muscle growth, helps in healing skin and bones.
Intake of sufficient amounts of good quality and complete protein like meat,
eggs, whey, soy, etc provides enough of these amino acids.
Supplement companies in the market sell a wide range of BCAA. BCAAs are
no longer used by bodybuilders or athletes but are now consumed by the
general population as well. There is inconclusive research on whether taking
these supplements in isolation helps in muscle recovery or growth. If you
are having a balanced diet with an optimal protein intake, you may not need
BCAA supplements.
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Types of Protein
Protein can be found in plants as well as animal-based foods. The main
difference between these sources is the amino-acid profile.
Complete and Incomplete proteins
Complete vs Incomplete Proteins
Definition
Nine Essential
Amino Acids
Food Source
Providing
all Essential
Amino Acids
Complete Proteins
Incomplete Proteins
Complete proteins
are the proteins that
contain all essential
amino acids in
sufficient quantities
Incomplete proteins
are the proteins that
lack one or more
essential amino acids
in sufficient amounts
All nine essential
amino acids are
present
Lack one or more of
the nine essential
amino acids
Available in many
Available in most
animal products (fish, plant products
meat, poultry, eggs,
etc.) and in soya
beans and quinoa
One animal product All essential amino
alone can provide all acids can only
essential amino acids be obtained by
consuming a variety
of plant products
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Animal Protein
Animal sources are complete sources of protein, having all the essential amino
acids. These are rich in certain nutrients which include heme-iron, vitamin B12,
vitamin D, DHA, and zinc.
Plant Protein
Plant protein is a type of protein source that has a plant origin. It is an
incomplete protein, which lacks one of the several essential amino acids. Plant
protein contains phytonutrients such as antioxidants and non-heme iron,
which is less absorbable by the body.
Nonvegetarian Source
per 100 gm
Vegetarian Source
per 100 gm
Egg
(P: 6 gm F: 5 gm C: 0 gm)
Soya
(P: 52 gm F: 0 gm C: 33 gm)
Chicken
(P: 24 gm F: 7 gm C: 0 gm)
Paneer
(P: 14 gm F: 25 gm C: 2 gm)
Tilapia
(P: 26 gm F: 3 gm C: 0 gm)
Whey
(P: 24 gm F: 1 gm C: 3 gm)
Salmon
(P: 20 gm F: 13 gm C: 0 gm)
Cheese
(P: 20 gm F: 26 gm C: 2 gm)
Prawns
(P: 20 gm F: 2 gm C: 2 gm)
Milk
(P: 6 gm F: 5 gm C: 0 gm)
Beef
(P: 16 gm F: 19 gm C: 0 gm)
Lentils
(P: 21 gm F: 1 gm C: 60 gm)
Red Meat
(P: 20 gm F: 24 gm C: 0 gm)
Tofu
(P: 12 gm F: 6 gm C: 2 gm)
Turkey
(P: 20 gm F: 24 gm C: 0 gm)
Greek Yogurt
(P: 6 gm F: 5 gm C: 0 gm)
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Complementary Proteins
To give you an idea about it, let’s talk about lentils:
There are different varieties of lentils and each has its own nutritional content.
On average, every 50 grams of lentils contain only about 10 grams of protein
and 25 grams of carbohydrates.
Lentils don’t provide complete proteins and, hence, it is an incomplete source
of protein and is high carb.
To make it a complete protein, combine your lentils with whole grains and
with different seeds that give you the required essential amino acids. The
combination of grains and legumes works well if you want a variety of amino
acids in a single meal.
Here is a list of some food combinations that make a complete protein:
•
Legumes with grains, nuts, seeds, or dairy
•
Grains with dairy
•
Dairy with nuts
•
Dairy with nuts/seeds and legumes
Protein Bioavailability and Quality
Protein bioavailability means how well the body is able to utilize and digest it.
Protein digestibility-corrected amino acid score (PDCAAS) is a score that
explains the quality of the protein based on the amino acid profile. It is the
most widely used and trusted method to check protein quality.
Protein items can contain complete protein. But, due to digestibility factors,
it can still have PDCAAS<1. Egg, whey protein, milk have PDCAA scores equal
to 1.
Animal-based protein sources have a higher concentration of essential
amino acids. Whereas, plant-based sources have lower protein quality. The
digestibility of plant-based protein (except soy) appears to be less than that
of animal products, indicating that vegans may benefit from higher protein
intake than the meat-eaters. Various plant-based protein sources can be
combined to achieve high-quality protein feedings.
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Are Protein Supplements Necessary?
To get an answer to this simple question, counter-question yourself.
DO YOU EAT ENOUGH PROTEIN FOR THE DAY?
If completing your daily required protein intake is difficult, then protein
supplements can be a blessing in disguise. A lot of people, nowadays, are
consuming protein supplements in order to meet their protein needs. There
are different types of protein supplements like whey, casein, soy protein,
protein pancakes, etc.
Whey Protein, the most commonly used one, is a dietary supplement derived
from milk. The digestive enzymes and flavors are added to the raw whey
protein which is derived from the milk to add taste. It is one of the highest
quality protein sources available and is also a fast-digesting protein.
There are three types of whey protein supplements available in the market, viz.
concentrate, isolate, and hydrolyzed. The difference between them is mostly
insignificant - an isolate is a purer form of concentrate while hydrolyzed is a
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more refined form of whey isolate. Feel free to choose any type but if you’re
lactose intolerant, then stick to whey protein isolate or hydrolyzed.
It is not compulsory and necessary to take protein supplements. But, if you are
unable to complete the protein requirement, including whey protein will help.
Follow the below tips while selecting a whey protein supplement:
• Read and understand the nutrition label of the supplement
• Protein supplements should contain 20-25 gm protein in each serving
• Carbohydrates and fats should be less than 5 gm in a scoop
• The serving size of the scoop shouldn’t be more than 35 gm
• 11% of each 25 gm protein should be leucine, which means 2.75 gm of leucine
per 25 gm. It should not be less than 2.5-2.75 gm
• Make sure it doesn’t contain “proprietary blends”.
• 25% of whey should be BCAAs, which means 6.25 gm per 25 gm of protein.
• Always buy supplements from authentic sellers, and get your product
authenticated by visiting the official website of the product.
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MYTHS ABOUT PROTEINS!
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Myth 1: Vegans and Vegetarians need
supplements.
Most vegans and vegetarians appear to consume less protein than omnivores.
The protein quality is another concern as most plant-based sources are
incomplete, missing important amino acids, and typically less Branched-Chain
Amino Acids (BCAA) than the animal-derived equivalents. To complete the
protein requirement of the day from a high-quality source, supplementation
might be beneficial but not mandatory.
Myth 2: Protein supplementation is important
for those building muscle mass.
A supplement is introduced when you are unable to meet the requirements
from whole food sources. Protein supplements are helpful even when the goal
is not to build muscle mass. A typical Indian vegetarian diet is not very rich in
protein. Hence, not just bodybuilders, but any person who is unable to meet
the protein requirement through their diet may consume whey protein.
Myth 3: Protein damages your kidney.
Several studies have shown that a high protein diet does not show any adverse
effect on kidney functioning in a healthy individual. People with existing renal
disorders should take a low protein diet.
Myth 4: Protein is protein.
Not all protein sources are equal. As discussed above, there are different
types of protein, namely complete, incomplete, and complementary protein,
depending on the amino acid profile.
Myth 5: Is it important to take protein when
one is not training?
Yes! It is important to complete the protein requirement of the day even on
non-training days. The body needs protein to perform various functions.
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OUR
COURSES
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INFS aims at delivering comprehensive
knowledge backed by research through
all the INFS courses including the Diploma
in Nutrition and Fitness and the Calisthenics
Trainer Certification.
INFS Diploma in Nutrition and Fitness
• Research-backed & evidence-based curriculum
• University-grade diploma valued at 40 credits
• Completely online course
• Multiple learning aids
• Hands-on experience with INFS Free Training Program
INFS Calisthenics Trainer Certification
• One-of-a-kind course to become a dedicated calisthenics
instructor
• Educates about human anatomy, physiology, biomechanics,
& kinesiology
• Guidance over assessing clients & designing training plans
• Skill sessions for understanding progression techniques
• Instructions regarding technique and training protocol
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References:
1.Tang, J. E., & Phillips, S. M. (2009). Maximizing muscle protein anabolism:
the role of protein quality. Current Opinion in Clinical Nutrition &
Metabolic Care, 12(1), 66-71.
2.Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans,
M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, metaanalysis and meta-regression of the effect of protein supplementation
on resistance training-induced gains in muscle mass and strength in
healthy adults. British journal of sports medicine, 52(6), 376-384.
3.Deutz, N. E., Ashurst, I., Ballesteros, M. D., Bear, D. E., Cruz-Jentoft, A.
J., Genton, L., ... & Prado, C. M. (2019). The underappreciated role of
low muscle mass in the management of malnutrition. Journal of the
American Medical Directors Association, 20(1), 22-27.
4.Wirth, J., Hillesheim, E., & Brennan, L. (2020). The Role of Protein
Intake and its Timing on Body Composition and Muscle Function in
Healthy Adults: A Systematic Review and Meta-Analysis of Randomized
Controlled Trials. The Journal of nutrition, 150(6), 1443-1460.
5.Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., WesterterpPlantenga, M. S., Luscombe-Marsh, N. D., ... & Mattes, R. D. (2015). The
role of protein in weight loss and maintenance. The American journal of
clinical nutrition, 101(6), 1320S-1329S.
6.Bonjour, J. P. (2011). Protein intake and bone health. International Journal
for Vitamin and Nutrition Research, 81(2), 134.
7.Wu, G. (2016). Dietary protein intake and human health. Food & function,
7(3), 1251-1265.
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