Top 5 protein questions and answers is a measure by which I have tried to clear your doubts about protein, in totality. The questions mentioned here are the most common ones that I am asked now and then. Many people are still confused about the usage of macronutrients (proteins, carbs, fats) in their diet, and how to calculate the daily intake.
In today’s brief questions and answers session, I am highlighting on “proteins”, the main confusion in the macronutrient group.
Why main confusion?
It’s because most Indian meals, especially, are very high on carbs and fats compared to proteins… that too, healthy proteins, which is on much lower side (other than non-vegetarian foods).
Protein Questions and Answers
Let us begin:
Protein Questions and Answers #1: To calculate total protein requirement, should I consider lean body mass (LBM) or body weight?
Do you know how to measure LBM? For example, a person is 180 pounds with 20% body fat. This means the person as 36 pounds of body fat. Now, 180 – 36 = 144 pounds is the person’s LBM.
If you are an athlete/into intense sports/heavy weightlifter/bodybuilder, or you are obese or overweight, then you need to calculate your total protein requirement taking your LBM into consideration.
On the other hand, if you have sedentary lifestyle, you don’t exercise, you are not into heavy physical activity, then the total protein requirement should be calculated taking your body weight into consideration.
Protein Questions and Answers #2: Should I consume protein from natural sources or protein in powder form?
By protein from natural sources, I mean from foods. Some examples of protein in powder form are whey protein (isolate, concentrate and hydrolysate), plant based protein, pea protein, soy protein, wheat protein.
You must try to get protein from natural sources as much as you can. THIS IS BEST. Accordingly, you need to work out a chart of how much protein you will get from which foods, and finalize your daily protein intake.
When I train my clients, I personally suggest “protein from natural sources”. Yes, if you are into intense gymming, or bodybuilding, then you need extra protein. This is where protein in powder form is required, over and above protein from natural sources.
Protein Questions and Answers #3: Will my body fat increase if I consume protein more than my daily requirement?
In general, why should a person consume protein more than the daily requirement? It is not required at all. As I have mentioned in the last paragraph of #2 above, those are the people that are required to consume more protein than required. It is because of what they do, because of tremendous muscle wear and tear their body undergoes.
Now, to answer the question, daily required protein will be used for various physiological functions; the excess would break down into aminos that would further convert into glucose. This causes a change in LBM but not an increase in body fat.
Protein Questions and Answers #4: As a vegan (recent trend in India) or vegetarian, do I require more protein than non-vegetarians?
NO WAY; it is the same! Yes, you have read it right.
The recommended dietary allowance for protein for ALL is 0.8 g/kg body weight/day. So, for example, if I am 70 kg, my protein consumption/day should be 56 g. This means, I should primarily concentrate on getting 56 g of protein/day; being a vegan, vegetarian or non-vegetarian is secondary.
The daily protein consumption would be higher (that 0.8 g) for people who are athletes/into intense sports/heavy weightlifters/bodybuilders/intense swimmers, and the likes.
Vice versa, the daily protein consumption can be lower than the required if some people suffer serious medical conditions and the doctor has advised to reduce protein intake to minimum.
Protein Questions and Answers #5: Will too much protein cause stones in my kidneys?
Only if you are a patient of kidney problems, or had suffered from kidney stones earlier. What happens is when you consume protein in excess on a daily basis, it can increase (not in all) the level of uric acid. If not taken care, it will lead to formation of kidney stones.
If you have no problem with your kidneys, stay put. Consume healthy proteins as per your daily protein requirement. You also need to drink water in plenty.
Protein questions and answers are many; this article highlights just the top 5. Shoot your questions about protein and clear your doubts… once for all. It will be very helpful and knowledgeable to you in the long run.