JOIN USIt's hard to ignore protein when you are trying to get healthy. High protein diets, keto diets, low-carb diets, it seems like you can't turn a corner these days without someone talking about protein and why you need it. Protein provides the building blocks of tissue in your body; it helps create muscle. Apart from this, protein helps you stay full for longer, which is why it can also aid weight loss.
* Requirement: While women need less protein than men, factors like activity levels and lifestyle can affect the quantity. As a general rule, you would need 0.8 grams of protein for every kilogram of weight.
* Right dose: There are plenty of natural sources of protein. While most people tend to think of meat as their primary source, there are many vegetarian options too such as nuts, seeds, lentils and dairy products.
* Complete protein: It is important to note that protein from different sources is not the same. To begin with, not all protein is "complete". A complete protein is one that has enough of all nine of the essential amino acids needed by the human body. Some sources of protein, such as plant-based protein may be lower in one or more amino acids. However, when had in combination with other foods, these amino acids will balance each other out, like peanut butter with white bread.
* Bioavailability: This is a percentage or scale that tells you just how much protein your body will actually use from what you consume. For example, while a whole egg has a bioavailability rating of a 100, peanut butter has a rating of just 49.
* A little research on food and nutrition can help you decide which sources of protein are for you. Additionally, choosing a protein supplement may help you to reach your daily protein goals with ease.
(The author is CEO, GNC India)