Dietary sources to fulfill the requirements of protein

There are many easily available sources of protein that can be incorporated into your normal diet. There is a popular misconception that only non-vegetarian food has a high amount of protein content. However, there are many plant sources rich in protein like soy, tofu, nuts, seeds, beans and lentils. Other sources include fish, eggs, milk, Greek yogurt and cottage cheese.

The consumption of protein during the day can be divided across meals. Since the importance of protein in diet is even greater for fitness enthusiasts due to the increased load on their muscles, it is recommended that they have protein-rich meals spread uniformly throughout the day.

How can supplements help to fulfill the requirements of protein?

Although there are plenty of foods that are rich in protein, they may not be enough for individuals who undergo intense physical training. Research has proven that dietary protein supplementation can significantly enhance changes in muscle strength.

Some of the supplements also include HMB (Beta-hydroxy beta methylbutyrate), one of the building blocks of protein and metabolite of an amino acid leucine. HMB is naturally produced in the body in small quantities when the body breaks down an amino acid called Leucine. The right amount of HMB can help to preserve muscle mass and enhance muscle growth. It can also help in healing wounds.

Adverse effects of protein intake above recommended limits

The lack of a nutrient in the body can cause a deficiency. At the same time, the intake of a nutrient in excess amounts can also be harmful. Too much protein intake can have some adverse effects on the body.

If the amount of protein you consume exceeds the body’s requirement of protein, the excess protein is not used efficiently by the body and can impose a metabolic burden on the bones, kidney and liver. Unnecessarily high protein in meals can also increase the risk of coronary heart disease in people.   

It is necessary to find the right balance of protein in your meals for muscle growth. This can help individuals achieve the fitness levels they aspire to. The importance of protein in the body cannot be ignored, but at the same time, it is necessary to maintain an optimum level of protein intake.

It is always advisable to consult a dietician or a nutrition expert before planning to increase the proportion of protein in your meals or adding a supplement to your diet. A little caution can help you open new doors and take your fitness game to the next level.

Disclaimer: The information mentioned in this document is only suggestive /for patient education and shall not be considered as a substitute for doctor’s advice or recommendations from Abbott. Please consult your doctor for more information.