Protein Myth Busted by Fitness Coach Yuvraj Salvi

We all have been in doubt at least once in our life when we talk about nutrition and a basic question
regarding the quality & quantity of protein that should be eaten by an individual to gain muscle or
increase performance or just to maintain healthy fitness levels.

In this article I will answer these questions not only of fitness enthusiasts but sportsmen’s as well.
Lets look at these one by one.

1) How much protein do I need ?

This is a very common question which goes around all corners of fitness facility and looking
at the popularity of the question there are different narratives as well.
I recommend you to just follow this basic guideline which I am about to share based on
scientific studies and not a bro tip which you get everyday from self-proclaimed nutrition
experts.

The human body absorbs certain amount of protein depending on physical activity as well as
environmental conditions (more protein must be consumed in cold weathers).

Follow this simple equation:-

1) Upper limit (for highly active individual)
1.7 grams of protein X Bodyweight = Required amount of protein (in grams)
2) Lower limit (for average individual)
1.2 grams of protein X Bodyweight = Required amount of protein (in grams)
Multiply 1.2 to 1.7 grams of protein into your bodyweight. The result you get is the amount
of protein (in grams) that you will need every day.

2) Do I need to buy whey protein ?

Have you ever felt like a trainer forces you to take whey protein?

Well, some do have a selfish agenda while others speculate your need for protein looking at
your physical activity & intensity of your workouts.

Whey protein is the fastest absorbing protein which you can get in the market. However, caution must be taken while buying a whey protein tub as India is famous for duplicity in protein supplement. I will tell you from where and which brand of supplement you should buy in another article as I would refrain from doing publicity of brands which would make this article look more like brand promotion and less educational.

If you are exercising regularly from the last 3 to 6 months then yes, you need at least 1 scoop of whey protein after your workout. Also consider whey protein as more of a food in powder form rather than considering it a supplement. Whey helps you recover faster hence making you strong and athletic.

3) Which is the Best Source of Protein ?

When we talk about quality of protein everything boils down to the number of Essential
Amino Acids (EAA’s) that food contains. Biological value of protein matters when considering
its quality. The more biological value of protein the richer it is in EAA’s.

4) I am a vegetarian, Where do I get my protein from?

Vegetarian food is less calorically dense ( not considering unhealthy sweets & fried foods)
compared to non-vegetarian food. Therefore, the first thumb rule is consume the same
amount calories as your non-vegetarian buddy who is looking to achieve the same goal.
Secondly, I would recommend is having 2 scoops of whey protein (one in breakfast & one
after workout) to cope up with the daily required amount of protein. Thirdly, consider eating
eggs as it is vegetarian protein proven by scientific research (the eggs we eat are not fertile
hence they have no life). There are many more ways that a vegetarian can achieve his
desired performance all he has to do is consult a fitness coach/trainer who can keep a
record of how the body reacts to different vegetarian foods.