Generally, people who want to increase their strength or those who are going to the gym, mostly rely on expensive protein shakes, capsules and powders. It remains in the mind that the more expensive the supplement, the quicker the results. In such a situation, many people do not know that they can get a large part of the protein they are spending so much money on just by adopting a small habit.

Experts say that such people should eat a bowl of gram every day. This is not some old grandmother’s talk or it is not said just like that, but there are scientific reasons behind it. If you also want to increase your strength or build muscles, then this information can prove beneficial for you. Let us tell you how much protein is obtained from gram and what are the benefits of eating it.

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How much protein is there in a bowl of gram?

Experts say that gram is considered the best source of protein. Besides, the protein present in it is easily digested. Those who want to gain weight can also eat gram with jaggery. Let us tell you that 100 grams of soaked gram contains about 15 to 17 grams of protein. If you eat a good bowl full of gram i.e. about 150 to 200 grams, then you get 20 to 25 grams of protein in one go. This is the same amount of protein as is found in many expensive protein shakes. Many people consume gram, jaggery and milk to gain weight, improve muscles and increase their physical strength. One reason for this is that calcium is present in good quantity in them. But the specialty of gram is not just the amount of protein, experts say that the protein of gram is easily digested, that is, the body absorbs it quickly and well. This is the reason why this is considered the best and cheapest diet for gym goers.

Apart from this, another benefit of gram is that it can help in reducing the excess water accumulated in the body, which makes the body look tight and fit. Along with calcium, iron is also found in good quantity in gram. When gram is eaten with jaggery, the absorption of iron present in gram increases even more, due to which the body gets better benefits.

Gram is beneficial for everyone, not just gym people

The benefits of gram are not limited only to gym goers. Soaked gram is also very beneficial for people who suffer from asthma because it helps in strengthening the lungs. Due to the combination of calcium and iron, it is also useful in anemia.

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Is High Protein Diet Safe: Protein is no longer limited to the gym only, it has become a part of everyday kitchen. Open social media, go to the supermarket or look at the menu of any cafe, you see “high-protein” written everywhere. Shakes, snack bars, flour, cereals… everything is promising extra protein. Its message is clear that eat more protein, lose weight, build muscles and keep your stomach full for a long time. But nutrition science does not boil down to such simple lines.

Protein is essential for the body. It repairs tissue, strengthens muscles, helps produce hormones and enzymes, and supports the immune system. The body breaks it into amino acids, which are used in many important processes. The question is, is it really necessary to add double the protein to every plate or has this trend become too much? Let us know what the experts say.

What do experts say?

HOD Kalpana Gupta told TOI that protein requirement depends on age, gender, physical activity and metabolic status. ICMR guidelines state that the diet of Indians often contains less protein and more grains, hence it is important to increase protein in a balanced amount. Sources like milk, curd, cheese, egg, pulses, chicken are good options. Some research suggests that getting more protein along with exercise may help with weight loss and blood sugar control, especially in people with type 2 diabetes. Whereas plant-based proteins like lentils, beans and soya are considered better for heart health. However, solid evidence that excessive protein intake has any miraculous benefits is limited.

Can put pressure on kidneys

Too much protein can put pressure on the kidneys, especially in people who already have kidney problems. Consuming too much protein can also lead to deficiency of fiber and other nutrients, which can increase digestive problems. It is also not right to take supplements or protein powder without consultation. More protein may be needed by those people who regularly exercise at high speed or are elderly. Generally 0.8 to 1.2 grams per kg of weight is considered sufficient. Kalpana Gupta suggests adding a protein source to every meal, such as milk or eggs for breakfast, lentils, curd or chicken for lunch or dinner. Apart from this, replace biscuits with dry fruits or roasted gram.

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Protein is a very important nutrient for our body. It not only helps in building muscles and repairing tissues, but is also necessary for the proper functioning of hormones, enzymes and immune system. This is the reason why people of every age should take the right amount of protein as per their needs.

According to health experts, if the amount of protein is taken more than required, it can increase kidney problems, while taking less protein can cause weakness and fatigue. In such a situation, let us tell you today how much protein is necessary to be taken in a day and what ICMR says about it.

How much protein is required in a day?

According to the ICMR-NIN 2020 report, a young person should take 0.83 grams of protein per kilogram of his body weight daily. That means, if a person weighs 80 kg then he should take about 66 grams of protein daily. Apart from this, people who do regular exercise or gym, depending on their physical activity and intensity, need 1.2 to 2 grams of protein per kg body weight. This means that a person weighing 80 kg needs 96 grams to 160 grams of protein.

What does ICMR say?

ICMR has fixed the daily amount of protein for different categories of people.
-For young men- For men with moderate activity, it is necessary to take 54 grams of protein per day.
-For young women- For young women with moderate activity, it is necessary to take 45.7 grams of protein per day.
– Pregnant women- According to ICMR, pregnant women are required to take 9.5 grams extra protein daily in the fourth to sixth months and 22 grams extra protein daily in the seventh to ninth months.
-Breastfeeding women- Breastfeeding women need 16.9 grams of extra protein in the first 6 months and 13.2 grams of extra protein for 6 to 12 months after delivery.

Experts’ opinion

Regarding how much protein is necessary to be taken daily, experts say that on an average a person should take 15 to 25 grams of protein in every meal so that the daily requirement can be met. At the same time, after the age of 30 or 35 years, muscle loss i.e. sarcopenia starts in the body. In such a situation, if a little more protein is taken at this age and physical activity is increased, then this process can be slowed down.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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