I have been accused of sounding like a broken record for the case of eating more protein. But here’s why I think it matters:
1. Indians are under-muscled. Blame it on genetics, adaptations, culture, social priorities or history, but our frames are less pre-disposed to pack on muscle. Are there exceptions? Sure. But the norm is we could use more muscle. And most of us need to work really hard to pack on more muscle.
2. We are an ageing population. The closest thing to a magic bullet that we have for ageing is more muscle. And more muscle does not happen sans protein or systematic resistance training.
3. Even in the pockets of society where per capita income rivals those of developed nations, our per capita consumption of protein has not kept up. This is an anecdotal observation based on my own client base. But we need to figure out how to get people to consume a little more protein. More conveniently.
Takeaway
*Consensus of 1.2-1.6 grams of protein/kg of bodyweight translates to 40-150 grams of protein per day. It would be impractical to try and consume that amount through grain, unprocessed dairy, cheese and lentils. Processing dairy and nuts helps increase protein content. Lean cuts of meat, poultry and fish is useful.
*Cost per gram matters. A number around Rs 2-3 makes it sustainable. Numbers between Rs 4 and Rs 6 makes it an indulgence. Rs 8 and above is caviar.
*It has to fit in with our dietary habits.
1. Indians are under-muscled. Blame it on genetics, adaptations, culture, social priorities or history, but our frames are less pre-disposed to pack on muscle. Are there exceptions? Sure. But the norm is we could use more muscle. And most of us need to work really hard to pack on more muscle.
2. We are an ageing population. The closest thing to a magic bullet that we have for ageing is more muscle. And more muscle does not happen sans protein or systematic resistance training.
3. Even in the pockets of society where per capita income rivals those of developed nations, our per capita consumption of protein has not kept up. This is an anecdotal observation based on my own client base. But we need to figure out how to get people to consume a little more protein. More conveniently.
Takeaway
*Consensus of 1.2-1.6 grams of protein/kg of bodyweight translates to 40-150 grams of protein per day. It would be impractical to try and consume that amount through grain, unprocessed dairy, cheese and lentils. Processing dairy and nuts helps increase protein content. Lean cuts of meat, poultry and fish is useful.
*Cost per gram matters. A number around Rs 2-3 makes it sustainable. Numbers between Rs 4 and Rs 6 makes it an indulgence. Rs 8 and above is caviar.
*It has to fit in with our dietary habits.