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Optimizing protein intake for your unique lifestyle | The Indian Express

Optimizing protein intake for your unique lifestyle

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Meeting daily protein requirements is crucial for overall well-being, as proteins play a fundamental role in muscle development, immune function, and various metabolic processes.

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Protein supports muscle growth, repair, and maintenance, aids in weight management by promoting satiety, and contributes to enzyme and hormone production, according to Dr. Shuchin Bajaj.

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Understand your protein needs by considering factors such as age, weight, activity level, and health goals. The general guideline is 0.8 to 1.2 grams per kilogram of body weight, with active individuals leaning towards the higher end.

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Men may require 56-91 grams, and women 46-75 grams of protein daily, depending on factors like activity level and health.

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Consult with healthcare professionals or registered dietitians to determine a personalized protein target aligned with your lifestyle.

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Achieve a well-rounded protein intake by diversifying protein sources, including lean meats, poultry, fish, beans, lentils, tofu, and quinoa. This ensures a spectrum of essential amino acids crucial for bodily functions.

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Plan meals strategically, incorporating protein-rich options into each meal to distribute protein intake evenly throughout the day. This aids in better digestion and utilization of amino acids.

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Be cautious of excessive protein intake, as it may strain kidneys and lead to nutrient imbalances. A balanced approach is key, and it's generally advisable not to exceed 2.2 grams of protein per kilogram of body weight.

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