Everyone seems to be talking about protein these days. Are we eating enough protein? How much is “enough”? Should we all drink protein shakes? Ahead of National Protein Week (July 24-30), let’s dive into these questions and provide clear, practical answers to all your protein-related dilemmas.
A quick primer
Protein is a complex biomolecule made up of amino acids, which is essential for good health.
Helps build & repair bones and muscles
Plays a big role in making hormones & enzymes
Keeps us feeling full longer → good for weight control
How much protein should you consume?
The amount of protein each person needs depends on various factors such as age, sex, weight, and activity level. Scientists and nutritionists generally agree that the average person needs 0.8 gms of protein per kilogram of body weight. However, if you engage in regular exercise or have a physically demanding job, you may require more protein to support muscle recovery and growth.
|Your weight||Minimum recommended protein|
|60 kgs||48 gms/day|
|70 kgs||56 gms/day|
|80 kgs||64 gms/day|
Can the body make its own protein?
Protein is made from amino acids. Our body can make many of these, but not all. These essential amino acids have to come from our diet. When we don’t eat enough protein (especially if we are vegetarian, vegan, or on a restricted diet), our body takes amino acids from muscles and other sources inside the body — this is not ideal.
Are Indians protein-deficient?
While there’s no definitive or exhaustive study conducted on this (most Google results, citing protein deficiency in 80-90% of Indians, reference a 2015 survey of 1260 Indians), it is quite likely that we are not eating as much protein as we should.
Indian cuisine, while absolutely delicious, tends to be carb-heavy. We also eat less meat (protein-rich) than other countries. Here’s a quick look at how much protein we get from our meals.
|Common Indian foods||Approx. protein content|
|2 chapatis OR 3 idlis||6-7 gms|
|1 glass milk (250 ml)||8 gms|
|2 boiled eggs||12 gms|
|1 katori dal or chhole (150 gms)||6-7 gms|
|1 katori paneer bhurji||7-8 gms|
|1 katori soya bhurji||7-8 gms|
|1 katori fish, chicken, or mutton curry||14-15 gms|
|1 grilled chicken breast||40-45 gms|
What is an easy way to eat more protein?
We recommend protein bars! Have you tried the ones from GoodDiet? They are made from whey (a milk product), nuts, seeds and whole grains and come in delicious flavours.
20 gms of protein per bar 6 Flavours
No Preservatives No Refined Sugar
The GoodDiet range also has multigrain energy bars, designed to give you a quick boost of energy at the start of the day or before you hit the gym and nutrition bars, designed to replace junk snacks with something rich in nuts and seeds.
Try our other GoodDiet Bars!
The GoodDiet range also has multigrain energy bars, designed to give you a quick boost of energy at the start of the day or before you hit the gym, and nutrition bars, designed to replace junk snacks with something rich in nuts and seeds.
Pro-tip to eat more protein
In the bestselling self-help book Atomic Habits, author James Clear talks about habit stacking. To build a new habit easily, he suggests pairing it with a long-established habit you already have. What if you applied habit stacking to eating more protein?
|Old Habit||New Habit|
|Snacking during the day||Instead of junk snacks or namkeen, eat a delicious protein bar. Keeps you feeling full!|
|Eating a light /no breakfast||Instead of skipping breakfast or eating processed cereal, munch on a GoodDiet nutrition bar. It’s convenient, nutritious, and filling!|
|Working out (long walks, running, swimming, tennis, gym, dance…)||Pre-workout, have a GoodDiet energy bar to give you that instant boost.
Post-workout, have a protein bar to recover and rebuild muscle.
Even small positive changes can make a big impact on health over time.