National Protein Day: An expert guide to picking your protein

National Protein Day is observed across India on February 27 every year The main aim is to raise awareness about the health benefits of protein in our diets ldquoItrsquos crucial to understand the significance of protein in our diets and the diverse options available to meet our protein needsrdquo says Dr Archana Batra dietician and a certified diabetes educator With a plethora of protein supplements flooding the market it can be overwhelming to determine which one is best suited to your lifestyle dietary preferences and fitness goals On National Protein Day we asked the nutrition expert to outline the pros and cons associated with popular protein alternatives and help us make an informed decision by offering indepth comparative information1 Whey proteinWhey protein is one of the most popular and widely consumed protein supplements It is derived from milk during the cheesemaking process and is rich in essential amino acids making it an excellent choice for muscle building and recovery Whey protein is rapidly absorbed by the body making it ideal for postworkout consumption when fast delivery of amino acids to the muscles is crucial for recovery and growthProsFast absorption Whey protein is quickly digested and absorbed by the body making it ideal for postworkout recovery High in essential amino acids Whey protein contains all nine essential amino acids necessary for muscle growth and repairVersatile Whey protein can be easily incorporated into shakes smoothies and recipes to increase protein intakeConsDairyderived Individuals with lactose intolerance or dairy allergies may experience digestive discomfort when consuming whey proteinPrice Whey protein supplements can be relatively expensive compared to other protein optionsAlso Read World Cancer Day Examining the impact of physical activity on preventing breast cancer2 Casein proteinCasein protein is another dairyderived protein sourced from milk Unlike whey protein casein is digested and absorbed slowly by the body providing a sustained release of amino acids over a longer period This slowrelease property makes casein protein an excellent choice for providing a steady supply of amino acids to the muscles particularly during periods of fasting or overnightProsSlow digestionCasein protein forms a gellike substance in the stomach resulting in slow digestion and prolonged amino acid releaseSatietyThe slow digestion of casein protein can help promote feelings of fullness and satiety making it a suitable option for weight managementMuscle preservationCasein protein may help prevent muscle breakdown during periods of fasting or between mealsConsDairybasedSimilar to whey protein casein protein may not be suitable for individuals with lactose intolerance or dairy allergiesTextureCasein protein tends to have a thicker and creamier texture compared to whey protein which may not be preferred by some individualsAlso Read Do unmarried women in India feel judged and ashamed when visiting gynaecologists3 Plantbased proteinPlantbased protein supplements have gained popularity in recent years particularly among vegetarians vegans and individuals with dairy allergies or lactose intolerance These protein powders are derived from sources such as peas rice hemp soy and quinoa and they offer a complete amino acid profile comparable to animalbased proteins Below are the various types of plantbased protein sources commonly availablePea ProteinPea protein is derived from yellow peas and is rich in essential amino acids particularly lysine which is often limited in plantbased proteins Its easily digestible and suitable for individuals with soy or gluten allergiesHemp ProteinHemp protein is extracted from hemp seeds and contains all nine essential amino acids Its also a good source of omega3 fatty acids and fibre making it beneficial for heart health and digestionSoy ProteinSoy protein is derived from soybeans and is a complete protein meaning it provides all essential amino acids Its commonly used in plantbased protein powders and offers various health benefits including supporting bone health and reducing cholesterol levelsRice ProteinRice protein is made from brown rice and is hypoallergenic making it suitable for individuals with food sensitivities or allergies While its not a complete protein on its own it can be combined with other plantbased protein sources to enhance its amino acid profileQuinoa ProteinQuinoa is a pseudocereal that contains all nine essential amino acids making it a complete protein source Quinoa protein powder is glutenfree and offers a range of nutrients including fibre magnesium and ironProsVeganfriendlyPlantbased protein supplements are free from animal products making them suitable for vegetarians and vegansAllergenfriendlyPlantbased protein powders are free from common allergens like dairy and lactose making them suitable for individuals with food sensitivitiesSustainableProducing plantbased protein requires fewer resources and generates fewer greenhouse gas emissions compared to animalbased protein productionConsDigestibilitySome plantbased protein sources may be less digestible or bioavailable than animalbased proteins leading to potential digestive discomfort for some individualsFlavourPlantbased protein powders may have a stronger earthier taste compared to whey or casein protein which may not be appealing to everyoneAlso Read Chef Ranveer Brar set to trace Indian culinary secrets with new cooking show lsquoThe Family Tablersquo4 Blended ProteinBlended protein supplements combine multiple protein sources such as whey casein and plantbased proteins to provide a balanced amino acid profile and a combination of fast and slowdigesting proteins These supplements aim to offer the benefits of both rapid and sustained amino acid release for optimal muscle growth recovery and satietyProsBalanced amino acid profileBlended protein supplements combine different protein sources to provide a complete spectrum of amino acids for optimal muscle building and recoveryVersatilityBlended protein powders can be used at any time of day whether postworkout between meals or as a meal replacementDigestibilityBlended protein supplements may be easier on the digestive system compared to pure whey or casein protein for some individualsConsCostBlended protein supplements may be more expensive than singlesource protein powders due to the inclusion of multiple protein sourcesFlavour and textureBlended protein powders may have a different taste and texture compared to singlesource protein supplements which may appeal to only someFive things to consider while choosing the right protein for youBy considering these factors and exploring the diverse range of protein options available you can select the protein supplement that best aligns with your dietary preferences supports your fitness goals and enhances your overall health and wellbeing By making informed choices and incorporating quality protein sources into your diet you can nourish your body with the nutrients it needs to thrive1 Assess your dietary preferences and restrictionsConsider whether you follow a specific dietary pattern such as vegan vegetarian or omnivorousDetermine if you have any dietary restrictions or allergies such as lactose intolerance or sensitivity to certain plantbased proteins like soy2 Identify your fitness goalsDetermine your primary fitness objectives whether they involve muscle building weight management or overall health and wellbeingTailor your protein choice to support your specific fitness goals For example if youre aiming to build muscle prioritise protein sources that are high in essential amino acids and easily digestible3 Consider timing and usageEvaluate when you plan to consume protein supplements For instance do you need a fastdigesting protein for postworkout recovery or are you seeking a slowerdigesting protein for sustained energy and satiety Determine how you intend to incorporate protein supplements into your daily routine Will you use them as postworkout shakes meal replacements or snacks between meals4 Review protein quality and compositionAssess the amino acid profile of different protein sources Look for complete protein sources that provide all nine essential amino acids in adequate proportionsConsider the bioavailability and digestibility of different protein types Some proteins may be more easily absorbed and utilised by the body than others5 Evaluate taste and texture preferencesTake into account your taste preferences and sensory preferences when selecting protein supplements Some individuals may prefer the taste and texture of certain proteins over othersExperiment with different flavours and formulations to find a protein supplement that you enjoy and can consistently incorporate into your dietAlso Read Open peri peri paneer dosa hibiscus dosa and other innovative recipes to add a twist to your dosa