Protein is touted as one of the non-negotiable macronutrients that health experts worldwide recommend adding to your diet. But getting it right means taking a closer look at how you consume it. It is much more than racking up grams to meet a daily target; your protein sources, protein sizes and balance of other nutrients too factor in.
Let’s try to understand the nutritional science behind protein intake, the common mistakes to avoid and how to make room for it in everyday meals without skimping on dietary balance. Akhila LS, nutritionist at Happy Cultures, walked us through common mistakes, portion sizes and everything you need to know to get your protein intake right. There is a focus on quality, but you also need to pay attention to distribution. Does the time you eat protein really matter? Akhila explained that you should not load up on protein at breakfast or any other single meal. Instead, you should spread your intake evenly throughout the day. She described the benefit: “Spreading protein intake out quite evenly over the course of the day may help maintain the muscle protein synthesis that continues all day long. For instance, revising the eating order of a protein-rich dinner followed by a carbohydrate-rich breakfast to include a substantial amount of protein at breakfast, lunch and dinner. You can include protein sources such as eggs at breakfast, paneer later in the day, moong chilla and Greek yoghurt. Along with protein intake, the expert highlighted the potential benefits of resistance training. Meeting your overall daily protein requirement is more important than sticking to specific time windows. Spread your intake evenly throughout the day, but avoid getting too caught up in strict timings. A common misconception is assuming that a higher-protein diet is a healthier diet. The amount and quality of protein consumption need to be assessed. The following are the mistakes people usually make when increasing their protein intake, as shared by the dietician: Protein should be consumed mindfully, as your requirements depend on your body weight, age, activity level, health status, and physiological status. Rather than overloading on it, focus on meeting your individual needs and incorporating strength training into your routine. Improving your protein intake does not always mean expensive foods or giving up familiar Indian foods. Akhila recommended including a variety of protein sources while maintaining sufficient fibre and a balance of nutrients. Here are her practical suggestions: Here are some good protein combinations with fibre and carb sources: Focusing solely on maximising protein intake is not enough. You also need to recognise common dietary mistakes. Akhila highlighted the following: Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
