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Happy Tummy Expert

1 year ago

Dear prasad nrj, 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.

Recommended Daily allowance of protein for a man is 54g per day.

In case of weight gain and muscle gain a high calorie and high protein diet is recommended. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight

Here are some of sources of protein that can be included in your daily diet:

• Legumes: lentils, beans (chickpeas, kidney, mung, pinto etc.), peas (green, split, etc.), soybeans (and products made from soy: tofu, tempeh, etc.), peanuts.
• Nuts and Seeds: almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds.
• Whole Grains:  wheat, quinoa, rice, wild rice, millet, oats, buckwheat,
• While many vegetables and fruits contain some level of protein, it’s generally in smaller amounts than the other plant-based foods. Some examples with higher protein quantities include corn, broccoli, asparagus, brussels sprouts, and artichokes.
• Milk and milk products such as paneer.
• Lean meat, eggs, fish etc.

Dietary fibre is an important component of daily balanced diet.  It is a form of carbohydrate and a component of the plant foods which is resistant to digestion by the enzymes in the human digestive system.

The Recommended Daily Allowance (RDA) of fiber for male is 30g per day

Some of the good sources of fiber are as follows:

• Vegetables such as green beans, peas, cauliflower, garlic, carrot, tomato etc.
• Fruits including banana, apple, and citrus fruits like orange & sweet lime.
• Whole grains- whole wheat, millets, multigrain, wheat bran, oats etc.
• Dried beans, Legumes, Nuts & Seed

You can look out for products with claims on being “source or rich in” fiber also to be included as a part of an overall diversified balanced diet.

Many hormones including growth hormone (GH), thyroid hormones, testosterone and glucocorticoids exert major effects on skeletal muscle growth and function. The stimulation of muscle protein anabolism and growth by GH increases muscle strength and power. 

Gaining muscle mass, toning of muscles, and body shaping 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. For specific exercise regimen please contact a fitness expert.

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.

It is always recommended to gain weight or muscles by consuming a well-balanced diet with high protein food sources, however supplements, nutraceuticals can be included as a part of daily balanced diet, but the frequency and quantity of consumption must be followed under medical supervision and label instructions so as to avoid any negative implications. 

we recommend you to kindly contact a health care professional for further advice and assistance.

Hope we have answered your query.

Wishing you a great day ahead.

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