Protein is an essential macronutrient that makes up most of the human body. A large percentage of our population stresses the fact that a lot of us do not get enough protein in our daily diets.
And many wonder whether one should eat the protein or drink it. As per Indian nutritionist Deepti Jain, the adult RDA for protein is 0.8-1 gram of protein per kg of weight, depending on the kind of physical activities you have in your routine.
A 65kg adult would need somewhere between 52-65 grams of protein per day. For vegetarians, dairy products, tofu, quinoa, or food combinations can be classified as complete proteins.
While protein shakes have added vitamins and minerals in them, consuming food through natural resources contains natural vitamins, minerals, antioxidants, and fiber, all while ensuring that you are satiated/feel full from a meal.
It generally takes around 20-30 minutes of chewing for our brains to signal that we are full. Therefore, only a protein shake will not give you the feeling of being full as it is consumed quickly.
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Eating your protein also negates the potential side effects of protein shakes, such as nausea, headaches, bloating etc. It should also be noted that individuals who use protein shakes as a meal replacement for weight loss are on a slippery slope because depending only on meal-replacement drinks isn’t the wisest option.
As soon as you start eating normally, all gains or results will be lost. Therefore, it is better to stick to a healthy balanced diet where you consume everything in moderation.
However, this does not mean that protein powders do not have their place. The first thing to realise is that protein powders are in fact supplements. That is why they are not actually meant to replace regular meals.
