Protein plays a massive role in maintaining the health of active individuals and athletes. In this article, we’ll explain adult protein intake requirements, why protein required for muscle gain is crucial for active adults, how to get the right amount for building muscle, and where to find it in your diet. We'll also discuss the best times to eat protein and the important role protein for muscle gain plays.

Are you someone who’s always on the move? Whether you’re an athlete or an active adult looking to build muscle or simply maintain your fitness, it’s important that you get the right amount of protein in your diet. As the prime nutrient responsible for powering our muscles, getting enough protein is essential to push ourselves harder, for longer. But how much is enough? It turns out that the protein requirements are higher for active individuals than for sedentary people. In this article, we’ll explore the protein requirements for athletes and active individuals, the benefits of getting enough protein, and how you can include it in your everyday diet.

Why is Protein Important for Active Adults?

Proteins are essential for life, acting as the body's building blocks, especially for active people. Listed below are the benefits of sufficient protein intake for athletes and active adults:

  • They repair and strengthen muscles, which is vital for muscle gain, oxygenation, digestion, and muscle function regulation. This lowers the risk of injury and aids recovery.
  • Additionally, adequate protein intake helps create enzymes and hormones, influencing metabolism and immunity.
  • They also play a role in managing weight by making you feel full, preventing overeating, and supporting weight loss or maintenance.

How Much Protein do Active Adults Require?

The daily protein intake for muscle growth can vary for different people based on their training level, frequency, and intensity. A daily protein intake of 0.8g/kg of body weight is recommended for active individuals and 1.0 to 1.5g/kg of body weight for endurance athletes and bodybuilders.

Protein-Rich Sources for Active Adults

Here are some excellent protein sources, including some popular and tasty Indian options:

  • Pulses and legumes: Legumes like lentils, chickpeas, rajma, and beans are protein powerhouses. You can incorporate these ingredients using dishes like dalma, chickpea salad and bajra moong pudla.
  • Dairy Products: Yoghurt or dahi, paneer, and low-fat milk are rich in protein and can be incorporated into meals or consumed as snacks. Try preparing a paneer tikka, palak paneer, or dahi idli.
  • Lean Meats: Chicken and fish are excellent sources of lean protein. Rawas, commonly recognised as the Indian Salmon, holds the distinction of being one of the most cherished Indian fish varieties. You can try fish recipes like spinach salmon salad or tilapia shorshe, or chicken dishes like lemon chicken.
  • Eggs: Eggs are a versatile source of protein for muscle growth that also offers essential vitamins and minerals. This egg bhurji with vegetable recipe offers you plenty of protein!
  • Nuts and Seeds: Almonds, peanuts, pumpkin seeds, chia seeds, and flaxseeds are excellent plant-based protein sources, making for a convenient and healthy snack option. You can have them whole, or added to a vegetable salad for a more wholesome meal.

As with any nutrient, it’s important to remember not to consume too much protein. You can always consult with a licensed dietician who can create a protein-based diet more suited to your specific needs.

When is the Best Time to Take Protein?

Know which is a good time to take your proteins.

  • Before your workout: A protein-rich snack about an hour before your workout energises your muscles.
  • After your workout: High-quality protein for muscle gain, which is 0.3g/kg of body weight 30 minutes to an hour after the workout, is ideal for muscle recovery and growth.
  • The same amount of protein can be consumed throughout the day every 3-5 hours.
  • Plan your meals and snacks throughout the day to include protein for muscle growth, taking into account your daily requirements.

It’s important to note that protein not only helps build and repair muscle but also provides 10% to 15% of your energy needs during endurance exercise.

Conclusion

In conclusion, this article provides valuable insights into protein intake for athletes and active individuals. It emphasises the role of protein for muscle gain, supporting weight management, and overall well-being. By understanding the importance of protein, the right amount, the best sources, and the timing in your diet, you can effectively fuel your body on your journey to a healthier lifestyle. Although protein intake for athletes is vital for their fitness, it’s important to remember that protein is for anyone seeking an active and vibrant life.