What are NIN Guidelines Emphasizing Risks Of Excessive Protein Supplement Intake?

May 17, 2024

The number of people using protein supplements in India has grown a lot. The market is expected to grow from Rs 33,000 crore in 2023 to about Rs 1.28 crore by 2032. This rise is a clear sign that people are changing their focus from a diet high in carbs to one higher in protein. The National Institute of Nutrition (NIN) has put out guidelines on these supplements that are timely and give good tips on how to use them.

NIN Guidelines on Protein Intake

The updated 2020 guidelines from the NIN have changed the recommended daily allowances (RDA) of protein from 1g/kg of body weight to 0.83g/kg. This is enough protein for 97.5% of the people. This change is because of newer research from big studies of the Indian population that showed that the previous protein intake recommendations needed to be lowered.

The Role of Protein Supplements

According to NIN, protein powders and supplements often have extra sugars and other ingredients that you shouldn’t eat daily. Even more seriously, the guidelines warn against taking too much protein through supplements, which can damage your kidneys and cause bone mineral loss. People say that the best way to meet daily protein needs is to eat a healthy diet that includes a variety of natural protein sources.

Understanding Protein and Its Dietary Sources

Proteins are important molecules that are found in all living cells and are needed for many bodily processes. They are made up of 20 amino acids, nine of which are “essential” and must be gotten from food. Proteins come from both plants and animals. Plants also have proteins, like eggs, meat, and milk. However, animal proteins are usually better because they are bioavailable and have a full amino acid makeup.

More About protein powders

Protein shakes are often made from whey, casein, soy, or peas, so they can be used by people who eat a vegan or vegetarian diet. All eight necessary amino acids can be found in whey protein, which is made from milk that is left over after making cheese. Casein, which is also found in milk, is easy to stomach, so it’s great to eat at night to help your muscles recover. Pea protein, which vegans like, works just as well as or better than whey protein at growing muscle. Not only does hemp protein help muscles heal, it also has omega-3 fatty acids. Another plant-based choice is brown rice protein, which is hypoallergenic and good for most diets. Protein powders are not anabolic drugs, despite what some people think. Instead, they are dietary supplements meant to help you stick to a healthy diet. People who don’t want extra sugars or artificial flavors can get versions that aren’t flavored. The world market for protein powders is expected to keep growing, which shows how popular they are in health and fitness plans.

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