Protein originated from the Greek word proteos, which implies primary. Proteins are basically made up of amino acid units. In the human body, 22 distinct amino acids are used. Nine of these are necessary and must come from the food we eat. Others can be produced by the body, but they can also be present in food.

The body contains protein in practically every organ, tissue, and bodily part, including muscle, bone, skin, and hair. Both the haemoglobin, which carries oxygen in your blood, and the enzymes that drive several chemical reactions are made of it. You are made up of at least 10,000 different proteins that both make and maintain your body.

 

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Why Is Protein Important In Your Diet?

Protein is an essential component that helps the human body heal quickly. Here are other reasons why protein is so important:

1. Protein Reduces Weight

According to a 2020 study published in the National Library of Medicine (USA), substituting part of your diet's carbs and lipids with protein is beneficial if you want to lose weight.

 

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2. Protein Improves Heart Health

Consumption of protein in higher quantities has been shown to reduce blood pressure levels. It also lowers the danger of strokes and heart attacks. A protein-rich diet not only lowers blood pressure but even brings down LDL (or bad cholesterol) levels in the body.

 

3. Protein Strengthens The Immune System

Antibodies help the body defend itself against a variety of illnesses. These antibodies are certain protein subtypes that can recognise foreign substances or antigens. The body produces antibodies to deactivate antigens.

 

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4. Protein Boosts Metabolism

According to a 2015 study published by the American Journal of Clinical Nutrition (USA), increased consumption of protein can greatly improve the body’s metabolism and can help burn 80-100 more calories every day.

 

5. Protein Improves Bone Strength

Contrary to popular belief, most long-term studies point to the importance of protein for bone health. Increased intake can significantly improve bone mass maintenance and reduce the risk of fractures. Women, who have an increased risk of osteoporosis after menopause, are particularly affected by this. The most reliable way to avoid that is to eat a lot of protein-rich foods and to stay active.

 

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6. Protein Increases Muscle Mass and Strength

Protein is the building block of muscles. Consuming adequate amounts of it helps maintain muscle mass and promote growth while doing strength training. If you are physically active or trying to gain muscle, ensure you are consuming sufficient protein.

 

7. Weight Loss Maintenance

According to a 2003 study published by the National Library of Medicine (USA), a modest increase in protein intake can help with weight maintenance. Increasing the nutrient intake from 15 per cent to 18 per cent of your calories helped reduce weight regain by 50 per cent. A constant addition of protein intake can help in refraining from gaining weight for a long time.

 

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8. Protein Naturally Boosts Energy Levels

The body uses its own functional protein to make up for the lack of a sufficient energy source, especially when following calorie-restrictive diet plans. To make up for it energy needs the muscles to break down protein to produce amino acids for energy.

 

9. Protein Improves Healthy Skin

According to a 2008 study published by the National Library of Medicine (USA), protein provides strength to tissues that suffer from constant wear and tear. Collagen is a protein found in abundance that nourishes skin cells. The healthy and youthful appearance of skin, as well as the absence of wrinkles, is largely determined by the amount of collagen present in the body.

 

10. Cell And Tissue Recovery

To sustain a healthy body, cells and tissues must undergo constant renewal and healing. For protein synthesis to work effectively, it needs a constant supply of amino acids. This protein is responsible for the formation of new cells and tissues such as hair, skin, and nails.

The cells present in the skin, blood, and digestive system begin to die out after a few weeks. After this, the protein creates and replenishes new and healthy cells to replace the deceased ones.

 

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How Much Protein Is Required Pre And Post-workout?

According to Dr. Lakshmi Kilaru, Food Science and Nutrition (University of Georgia) and Head Nutritionist at UR.Life, anywhere from 10 per cent to 35 per cent of your calories should come from protein. So, if your needs are 2,000 calories, that is 200–700 calories from protein, or 50–175 grams of protein.

The advised dietary plan for an average inactive adult is 0.8 grams per kilogram of his body weight. For instance, a person weighing 75 kilograms, should consume 60 grams of protein per day.

 

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Sarcopenia, or the ageing process of decreasing muscle mass, starts to manifest itself around the age of 40 to 50. You need to raise your protein intake to be around 1-1.2 grams per kg, or 75-90 grams per day, in order to prevent this and keep independence and quality of life.

Regular exercisers also have higher requirements of protein, ranging from 1.1 to 1.5 grams per kg. 1.2-1.7 grams per kg are required for people who frequently lift weights or are preparing for a race on foot or by bicycle. It entirely depends on how active or fit they are. Regular exercisers also require more protein—between 1.1 and 1.5 grams per kilogramme. Individuals who routinely exercise weights or who are preparing for a race on foot or by bicycle require 1.2–1.7 grams per kilogramme of protein.

 

Making Healthy Protein Food Choices

Ensure ¼ (one-quarter) of your meal includes protein. Select plant-based protein sources more frequently. Plant-based protein diets may have more fibre and less saturated fat than other protein sources. This can help your digestive tract as well as promote heart health.

 

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How Much Protein Do Vegetarians Need?

Individuals frequently believe that becoming a vegetarian or vegan makes it difficult to get enough protein. That is not correct! Beans, lentils, dried peas, tofu, tempeh, almonds, and seeds are all excellent vegetarian protein sources.

For vegetarians who consume eggs, low-fat cheese, yoghurt, and milk; these are also good sources of protein. Vegetables and grain products contain trace amounts of protein as well. Vegetarian diets have been linked to a lower risk of cardiovascular disease and certain types of cancer. Even if you are not a vegetarian, aim to eat a meal centred on plant-based protein sources at least once a week.

 

Top High Protein Dishes At UR.Life Café

Become a stronger and healthier you with UR.Life Café. At UR.Life Café, we believe that good food is the foundation for a healthy body and mind. While most of our carefully curated recipes are low-calorie and high-protein, they are still wholesome and delicious. Our head nutritionist at UR.Life, Dr. Lakshmi Kilaru, provides insights on how our menu is curated:

“Our vision at UR.Life is to provide wholesome calorie-based nutrition without compromising on the taste. Our menu is meticulously designed by a team of nutritionists, and we spoil you with choices be it vegan, gluten-free, or low-fat high protein diet. You do not have to watch what you eat; we watch it for you. Our menu contains a variety of nutrition packages that we can curate for you based on your diet history and protein intake. It has a variety of choices that includes both vegetarian, and non-vegetarian food, pre, and post-workout food options according to your needs.”

 

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With ethically sourced farm-fresh ingredients, plenty of vegan options, and almost an entirely gluten-free menu—this is the ultimate destination for conscious, hearty cuisine. Here are the top five dishes at UR.Life Café:

1. Smoked Chicken Scrambled Eggs Sandwich

Chicken and eggs are commonly considered to be a high source of protein. One large egg contains 6.3g of protein and one lean chicken breast contains 27g of protein. The smoked chicken scrambled eggs sandwich contains chicken, goat cheese, and arugula in a balsamic reduction, with your choice of bread.

Kcal:176, C:1, P:14, F:12, Fib:

 

2. Quinoa Idli

 

 

Quinoa is often referred to as a complete protein source. This is because it contains all nine essential amino acids that our body cannot make on its own. Our delicious quinoa idli is filled with mixed veggies and served with homemade coconut chutney.

Kcal:271, C:47, P:14, F:4, Fib:8.

 

3. Oatmeal Banana Pancake

 

 

Oatmeal combined with banana is another great option for low fat protein intake. The dish is served with maple syrup or honey.

Kcal:379, C:50, P:12, F:13, Fib:8

 

4. Palak Tofu/Paneer

 

 

Paneer and tofu are complete protein sources, which means they include all of the amino acids your body requires. Protein consumption is essential for maintaining a healthy weight and muscular mass. This healthy dish is served with paneer tossed in spinach gravy.

Palak tofu - Kcal:185, C:9, P:14, F:9, Fib:3,

Palak paneer - Kcal:344, C:17, P:22, F:21, Fib:2

 

5. Grilled Fresh Water Fish

 

 

Seafood is an excellent choice of protein as it is usually low in fat. Our delicious grilled freshwater fish contains continental-style grilled freshwater fish served on a bed of vegetables dressed with a homemade marina sauce.

Kcal:371, C:7, P:37, F:20, Fib:4

 

6. Palak Shorba

 

 

Spinach (palak) is one of the most widely consumed leafy greens, known for its rich iron and folate content, spinach is also a great source of plant-based protein.

Kcal:55, C:4, P:2, F:4, Fib:3

 

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At UR.Life Studios, we offer a complete multi-disciplined approach to fitness and well-being. The UR.Life Studio is a luxe wellness oasis, combining sleek modern design, lavish amenities, state-of-the-art equipment and personalised wellness programs.

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