Add protein to shake up your fitness regimen

The right amount of protein intake and a rigorous workout can help you remain hale and hearty, suggest experts
Losing out on the required protein intake leads to a number of adverse effects, including muscle breakdown, weakness, fatigue and premature hair loss.

In fact, the increasing incidence of many physical issues such as muscle loss, low immunity and body soreness can also be attributed to a low protein intake.


Niti Desai, consultant nutritionist, says protein deficiency often leads to an early onslaught of sarcopenia, or more simply, the loss of skeletal muscle mass and strength due to ageing.

“Protein is the glue that holds our muscles and tissues together, and people who fail to take adequate protein, are bound to suffer from sarcopenia. The best way to combat sarcopenia is by making sure your body gets its ideal intake of protein,” she said.

According to Desai, the recommended dietary intake (RDA) for protein for Indians is one gram per kg body weight. “A person weighing 60 kg will require 60 gm of protein on a daily basis. Vegetarians, especially, have limited options for protein-rich food like soya, cereals and pulses. Since increased soy intake has poor acceptance in our country, milk protein can be an important source of first-class protein, when one is trying to increase protein intake,” she added.

Experts suggest replacing your morning cup of tea or coffee with a healthy smoothie or a milkshake containing fruits, yoghurt/milk and whey.