Smart ways to include protein supplements in your daily Diet
As per the ICMR a healthy adult would need about 0.8 to 1 gm of protein per kg of their body weight. A protein shake isn’t for everyone. Check out these diet plans and tips to make it easier for people who aren’t used to taking protein supplements
Protein preserves muscle mass and eating it in adequate amounts is beneficial for weigh management diabetes control and amino acid requirement of muscle development. Each individual’s protein needs depend on many aspect such as weight, age, body composition goals, stage of life cycle, medical issues etc.
Generally people who are physically very active such as athletes, weight trainers, pregnant, lactating women, people who are undergoing medical treatment for cancer or on dialysis would need higher than 1 gms per kg body weight but this has to be prescribed by a qualified nutritionist or a dietician and not by someone who has been self-experimenting or is a self-claimed nutritionist who themselves have managed to lose weight by consuming extra proteins.
protein supplements in your diet
1. Add a scoop of protein powder to your daily cup of coffee.
2. Water infused with protein powder in your shaker to be consumed after a workout.
3. Homemade granola bar made with protein powder as a pre and post workout snack.
4. If you don’t like carrying much to the gym, have your breakfast oatmeal with protein powder or soak you overnight chia seeds oats with a protein supplement.
5. You can make lunchtime chapatis with protein powders to ensure that your protein intake is met.
6. Cook your pulses with protein powders.
7. If you're hungry at snack time, a healthy protein bar of dried fruits, nuts, seeds and protein powder will keep you satiated.
8. Bake your delicious cakes, muffins and cupcakes in a healthy way with protein powder
9. Mix some protein powder in your smoothie.
10. Protein powders can also be added while making veggie soup, pizza and pasta sauce, dhoklas, etc to give you the intake you require.
11. Make crispy dosas by mixing half a scoop of protein powder into your dosa batter.
12. Knead one scoop of protein powder into your roti atta and make hot fluffy rotis.
13. For high protein dal, remove a small amount and mix it with half a scoop of protein. Transfer back into the rest of your dal mixture and serve.
14. If delicious protein filled soups are your cup of tea, then add in a scoop of protein before blending your soup and serve warm.