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[Part - 4] Dieting Essentials: Protein Most important macronutrient!

Yash kaushik
Yash kaushik
[Part - 4] Dieting Essentials: Protein
Most important macronutrient!
In the previous parts, we talk about the energy balance, calorie storage and how you spend your calories. Now, it’s time to dig deep into the macronutrient and the sources from where you get them. 

Why are proteins important?
Everything in your body is made of proteins - your hair, nails, skin and most importantly muscle tissues. Also, many hormones in your body are all proteins such as Insulin, growth hormone, IGF-1; enzymes; transporters; Ion channels, etc. are complete proteins! And the fun part is your body cannot produce protein on its own. You need to eat or supplement it to get enough. So now you get it, why proteins are so important?

How much you need? 
[Fat loss] 1.8 grams to 3 grams of per kilogram of your bodyweight
[Muscle gain] 1.2 grams to 2 grams of per kilogram of your bodyweight
[Maintenance] 1 gram to 1.5 grams of per kilogram of your bodyweight

Supplementation
Supplementation is only required when you are unable to complete your dietary intake from the food you eat.

For example - If you are an 80 kg male trying to lose fat then you should target protein intake anywhere between 1.8 grams to 2 grams per kg of BW i.e., 140 - 160 grams.
Out of this, you can complete 120 grams every day from the food you eat but you are still unable to complete the remaining 20 - 30 grams. Then it would be best to complete the remaining from protein supplements.

That’s all about proteins. Stay tuned for similar information on fats and carbohydrates in the upcoming posts.

If you have any nutrition-related questions then feel free to reach out to me.
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Yash Kaushik | Fittr Coach