“Am I getting enough nutrition?’ is a question more of us should be asking. Beyond fitness trends, nutrition plays a critical role in managing chronic conditions, supporting recovery, and preventing age-related concerns like sarcopenia, the gradual loss of muscle mass and strength. Oral Nutritional Supplements (ONS) provide a balanced way to bridge dietary gaps, supporting overall health and wellbeing across all life stages”.

If protein is as critical for our metabolism and wellbeing as it is set out to be, do we know enough about it? 

The Metabolic Powerhouse We Need

Prōteios, also ‘first place’ in Greek, formed the basis to understand the most crucial element of our being — large, complex molecules that are fundamental components of nearly every tissue in the human body, including muscles, bones, skin, hair, and organs. 

Most people who have fitness activities in their routine – be it sports, exercise, or dance, know how essential it is to consume protein, for recovery and building muscle. Proteins are also the body’s energy back up — they step in to support energy production when carbohydrate reserves are low, or when we engage in intense physical activity. 

But it’s not just those who train hard or lift weights that need protein. Whether we are on the treadmill, or reading a book, proteins are the silent workhorse fueling all our vital processes. 

Since proteins are tougher to digest than carbohydrates and fats, the body has to work harder to break down and absorb nutrients when we eat protein-rich food. This ramps up our metabolism, helping us burn more calories and stay energized, even at rest. 

Breaking Down Proteins

The type of protein we consume needs to be understood as it has a larger effect on our health than we realize. 

Amino acids, the ‘building blocks’ of proteins, are organic compounds that link together to form protein. We require twenty different amino acids, of which the body can make only eleven; the remaining nine need to be obtained through food. 

Protein-packed foods like dairy, eggs, poultry, fish, soy and quinoa contain all nine amino acids and are, therefore, whole or complete proteins. Conversely, other protein-rich staples like legumes, nuts, seeds and whole grains, do not include all nine amino acids; they need to be paired or supplemented such that the diet provides complete protein. 

This is often difficult to achieve: studies show that approximately 80% of households in India are deficient in protein. Indian diets largely comprise carbohydrates and fats and often do not include much protein. Lentils, considered a high source of protein, constitute less than 4-5 grams of our daily requirement. 

If you're on a fitness journey, you probably know the rule of thumb: 0.8 grams of protein per kilogram of body weight. However, each body’s needs are different — athletes or those with physically demanding routines may require more proteins.

Ageing and Protein

Our body’s ability to produce protein reduces with age. This means our muscles have less protein than they need for growth and end up decreasing in size. Research suggests that age-related loss of skeletal muscle mass and strength (sarcopenia) can begin as early as in our 30s. Thus, as we age, maintaining muscle mass might require a protein boost.

For people managing diabetes, the right protein intake helps keep glucose in check, but for people with kidney or liver conditions, moderation is key. 

It is necessary to assess and adapt protein intake to match our unique needs, with the guidance of a nutrition expert. Healthcare providers may also recommend adding a nutrition supplement to your diet. Science-backed protein supplements include the complete amino acid profile; they can help us overcome dietary deficiencies and maintain a wholesome, well-rounded diet, even when whole proteins from food sources may not be available. 

Our protein intake needs to be sufficient as well as high-quality, to tend to this deficiency and allow us to function at our best. As the conversations around protein evolve, the basics remain — our building blocks will continue to support us and power a healthier, fuller life.

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.