The revised Dietary Guidelines for Indians (DGIs) from India's top health research group, the Indian Council of Medical Research (ICMR), have sent shockwaves through the fitness community. Important advice? To grow muscle, don't take protein supplements.
What the ICMR said about protein supplements made them think twice
The ICMR's warning raises a number of concerns:
- Labels that mislead: Some 70% of protein pills in India had wrong information about how much protein they contained, according to a recent study. Because of this, I'm not sure if these goods are safe or made well.
- Risks to your health: For a long time, high-dose protein products have been linked to:
-Strain on the kidneys: People who already have kidney problems may find that eating too much protein makes them less able to handle it.
-Minerals in the bones go away: Some products and foods that are high in protein may cause your body to lose more calcium through your urine, which can damage your bones over time.
Experts' concerns corroborate those of the ICMR
ICMR's position is supported by top health care experts. In their own words:
The nutritionist, Aaiisha Sanghavi, says: She talks about how protein supplements might become hard on the kidneys and how acidic protein diets can cause bone mineral loss.
CEO Dietitian Shubha Ramesh L: She tells people that taking too many protein pills can hurt their bones and make kidney problems worse for people who already have kidney problems.
Kanikka Malhotra is a nutritionist: For people who are more likely to have kidney problems, she says that there should be tighter rules on protein supplements.
With protein supplements, who needs to be extra careful?
However, some groups should be extra careful with supplements, even though protein is important for health and growing muscle.
Those over 65: While their kidneys may naturally be losing function, too much protein may make them more likely to have problems.
Moms-to-be: Eating too much protein can make calcium absorption even more complicated during pregnancy.
People already have kidney problems: Giving your kidneys extra protein can make them feel even more stressed.
Eaters of plants and no animals: You can get enough protein from these diets, but you need to be very careful not to take too many vitamins.
Other than protein supplements, learn how to build muscle naturally
In order to meet your protein needs for growing muscle and staying healthy, the ICMR recommends eating natural, whole foods. It's important to follow these steps:
Focus on eating whole foods that are high in protein: Lean meats, chicken, fish, eggs, legumes, dairy (if you can handle it), nuts, and seeds are all good sources of protein. Stack your plate with them.
Consume protein several times a day: For optimal muscle protein synthesis, try to eat the same amount of protein at each meal and lunch.
Carbs and fats are important: You can get all the nutrients your body needs from a balanced meal full of fruits, vegetables, whole grains, and healthy fats.”.
Looking for customized assistance?: Because each person is different in terms of their health and fitness goals, a trained dietitian can make a nutrition plan just for them.
Bottom Line: Rethinking Protein for Best Health
If you want to get enough protein, the ICMR's new rules say you should eat more whole foods. Protein supplements should not be your main way to build muscle, but they can be helpful in some cases when directed by a doctor. To reach your fitness goals and protect your health in the long run, you should focus on a well-balanced diet full of natural protein sources. To keep your body strong and healthy, remember that the key is to live a healthy life that includes a balanced diet and regular exercise.
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