I want to take high protein diet to gain muscles

Zubair

1 year ago

I want to take high protein diet to gain muscles

Others

Happy Tummy Expert

1 year ago

Dear Zubair,

Thank you for the question

Protein is an important component of your daily balanced diet and inadequate intake may lead to loss of energy, fatigue, improper functioning of immune system etc.

Some of the functions of protein are:

Growth and Maintenance- Protein is required for the growth and maintenance of tissues
Enzymes are proteins that aid the thousands of biochemical reactions that take place within and outside cells. Bodily functions that depend on enzymes include Digestion, Energy production, Blood clotting, Muscle contraction.
Proteins act as a buffer system, helping your body maintain proper pH values of the blood and other bodily fluids.
Proteins in the blood maintain the fluid balance between your blood and the surrounding tissues.
Proteins form antibodies to protect your body from foreign invaders, such as disease-causing bacteria and viruses.
Some proteins transport nutrients throughout your entire body, while others store them.
Protein can serve as a valuable energy source but only in situations of fasting, exhaustive exercise or inadequate calorie intake.

The Recommended Daily Allowance (RDA) for protein for adult man is 54g per day.

Gaining muscle mass requires specific exercise regimen followed by appropriate dietary changes, especially in terms of good quality proteins balanced with appropriate calories, which should be done under professional guidance.

Some of the nutrients that support healthy muscles and bone include protein, calcium, vitamin D, magnesium etc. Some of the food sources rich in these nutrients include milk and milk products, green leafy vegetables, lentils, soybean, nuts, etc. Include these foods in your daily balanced diet.

WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 - Obese

Here are few guidelines for healthy balanced diet that can be considered:

Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
Begin your day with a well-balanced breakfast as it is an important meal of the day.
Avoid skipping meals. Also, try to avoid fasting and feasting too often.
Consume small frequent meals, with healthy snacking options.
Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Have your last meal at least 2-3 hours before sleep time.
Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
Try and follow a good sleep regimen in terms of both quantity and Quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead