New Delhi: It is not an unknown factor that physical activity undertaken on a regular basis helps in building strength and wards off chronic diseases like cardiovascular disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis.
But what should one do to maintain a good heart and healthy body?
Vallari Shah, nutritionist and dietician says if one has adequate amount of protein in their daily life, then they can lead a healthy life.
Unlike fat, protein cannot be stored but needs to be taken every day. “If your goal is to have optimum strength – muscle building plays a vital role, which is best attained by consuming a good amount of proteins through your diet along with carbohydrates and fats,” says Vallari.
She said proteins are made up of twenty amino acids, of which nine are considered ‘essential’ which the body cannot make and therefore needs to be sourced from the food we eat, and the other twelve are classed as ‘non-essential’ and can be produced within your body.
“High-quality proteins such as eggs and meat offer more muscle-building amino acids than other protein foods and are therefore considered more valuable sources of protein, particularly if you do a lot of exercises, Our body’s protein requirement also varies; depending on the activity or the sport we play.” Vallari added.
According to her, individuals who partake in endurance sports like running marathons, swimming, gymnastics etc. require a protein intake of 1.2 to 1.5gm per kg of body weight every day.
Whereas, activities like hockey, cricket, basketball, football, volleyball, boxing etc. require a higher protein intake of 1.4 to 1.8 g /kg of body weight/day.
Other than chicken, one can opt for eggs, seafood, nuts, legumes and milk as they are also considered a great source of protein food and are known to the best natural and organic supply of proteins.