How it works?

A high-protein, low-carb diet is often recommended by fitness trainers to people who want to lose weight. This is because when you have foods high in protein, or a protein shake, you feel full for several hours as the body takes longer to process it. This results in intake of fewer calories and that in turn results in weight loss.

Nutritionist and diet consultant Shilpa Mittal says, “A person on high-protein diet goes into ketosis i.e. the body begins burning its own fat for fuel, so fat loss also occurs. Further, when a person cuts out carbohydrates, they lose weight quickly because of water loss. This makes dieting easier because you feel less hungry and fat loss and weight loss is happening actively. But ketosis can cause headaches, irritability, nausea, kidney trouble, and heart palpitations.”

What are the advantages of a high-protein diet?

Protein is essential for building lean muscle mass. It is important for recovery for people who exercise regularly and has to be taken in combination with a balanced intake of carbs and fats. Alternative fitness expert Urmi Kothari who heads ‘Kinetic Living’ says, “Personally, I don’t believe in very low-carb diets. A person who is not physically active also needs natural sources of protein in his/her meals. Protein increases the satiety value of the food, keeps you full for longer there by helping in appetite control. The body also burns extra energy to digest protein which can stoke one’s metabolism. Healthy hair, skin and nails are also a sign of adequate intake of protein.”

Is it good in the long run?

Having a protein-high diet can increase cholesterol levels which raises the risk of heart disease and stroke. By not eating vegetables and grains, you are robbing your body of fibre and essential nutrients.

 Its other potential health risks include brittle bones and kidney disease. According to Mittal, high-protein diets place a lot of stress on the kidneys while they work on eliminating urea, a by-product of protein synthesis, from the body and this can lead to possible kidney damage. Also, if the body is under ketosis, there is increased excretion of calcium which can lead to kidney stones. Therefore, it cannot be used as an alternative to following a healthy diet even though it is effective in losing weight. Urmi believes that it is important to have intakes of protein everyday but not in excess. Other nutrient groups should not be forgotten.

What should one keep in mind before starting a high-protein diet?

It is important to determine one’s goals, fitness pattern and medical history before one takes up on this diet. People who suffer from diabetes, hypertension, and kidney problems should first consult a doctor. One should ideally do it under the guidance of a fitness trainer and nutritionist to monitor the results and affects of the diet. It is vital to keep in mind the duration of this diet cannot be extended for a long period.

What kinds of workout can one do while on this diet?

According to Urmi, “Strength training using body weight or external weights should be done at least thrice-a-week to initiate muscle hypertrophy. If you find working out in gyms boring then opt for games and sports. Yoga, Pilates and trampoline are good options.”

Protein-rich foods

Milk and dairy products are a rich source of protein. Apart from this, tofu, beans, almonds and pulses also have high protein content. Eggs, chicken, turkey, salmon are other options. Whey protein shakes are also very popular among gym regulars. This is because whey proteins can be processed and utilised faster by the body than proteins found in other food sources. They work in an accelerated manner and help repair damaged muscles and reduce tissue tear. While red meat is also a protein source, it is not too healthy and should be avoided.

All in all, a high-protein diet should be supplemented with a high-energy workout. Mostly, athletes and body builders follow this diet to increase their muscle mass. High intake of proteins can lead to various health problems so extra care should be taken before you decide to follow this diet, consultation is recommended. People who workout usually need 1.2-1.5g of protein per kilo of their body weight. 

We all know that proteins are what help us gain muscle. Proteins are great to repair sore muscles after an intense work out. But is Whey protein as good as it is thought to be? Watch this video to find out exactly what Whey protein is made of , and how it works. 

You can buy them online. 

Milk allergy is the most common food allergy among infants affecting between 2% and 3% of infants in developed countries. Most outgrow it. Breastfed infants have a lower risk of developing a milk allergy than those who are formula fed.

Beta-lactoglobulin is found in milk from cows but not in a woman’s breast milk. “It is not surprising that it constitutes a major milk allergen,” the researchers from the University Waikato in New Zealand said.

Scientists added extra genetic material to disrupt the manufacturing process of beta-lactoglobulin protein using a technique called RNA interference. The resulting calf was born without a tail; the researchers, however, say that is “unlikely” to be because of the genetic modification. Since it had not yet become pregnant and produced milk normally, the scientists used hormones to start milk production.

Dubbed as a “milestone” by scientists, the study has raised ethical concerns by some campaign groups been, a British daily reported. ”Before this goes any further, they need to establish what the cause of the defect in the calf was, as there is a possible link to the GM approach,” Pete Riley, from the group GM Freeze, said.

“All milk samples from the transgenic calf were devoid of any detectable beta-lactoglobulin,” they said, concluding that the technique used was efficient for modifying livestock.

Protein

Your body needs protein more than any other nutrient.It is present in all your cells particularly the muscles. It helps regulate metabolism, support the bodily systems, bolster the immune system and to form blood cells. If you’ve been working out regularly or are into sports you need additional protein to repair damaged tissues and for building new muscle tissues.

Are natural proteins enough?

Now there are many natural sources of proteins, veg ones like dry fruits, legumes, tofu, soya and non-veg ones like chicken, mutton, fish, etc. Now why should one take whey protein if they can fulfil their protein requirements from natural sources? The reason is that protein from natural sources is inadequate for gym regulars, body builders or even people who have a very hectic lifestyle. Take for example the protein content in a100 g serving of the following food items

• Lean red meat (20g protein)
• Chicken/turkey (20g protein)
• Fish (20g protein)
• Eggs (6-8g protein)
• Cheese (10-30g protein)
• Whey Protein (90g protein)

So even if you could fulfill all your protein requirements from natural sources the amount of carbohydrates and fats you consume could lead to weight gain. Additionally whey proteins are more bioavailable meaning they can be processed and utilized by your body faster than normal proteins.  

WHEY PROTEINS

In its simplest form it’s a by-product of cheese production. Whey proteins usually come in three forms

1. Whey Protein Concentrate
2. Whey Protein Isolate
3. Whey Protein Hydrolysate

  WPC: Whey protein concentrate is basically whey protein with the water removed. It is the cheapest and most readily available form of whey proteins (Protein content: 29% to 89%). WPC doesn’t come in flavours. It’s not very popular these days due to that very fact.

 WPI: Whey protein isolate is whey protein concentrate with the fat, carbohydrate and lactose content reduced. It’s more expensive and contains over 90% whey protein by weight. Hence the calories consumed are lower. WPI is costlier and comes in various flavours.

WPH: Hydrolysate is pre-digested WPI which can be used by the body faster. Although it is more potent than WPI it is considered too expensive by most fitness enthusiasts because of its high price.

 How does it work?

 Whey proteins contain 90% proteins by weight. They contain a large number of Branched Chain Amino Acids (BCAAs) which are present in our muscles and stimulate protein synthesis. They work like normal proteins but only in a more efficient and accelerated manner. They help repair damaged muscles, reduce the wear and tear of tissues and since it’s easily bioavailable can be processed by the body quickly. Some new studies suggest that whey proteins’ major component amino acids might help reduce the risk of heart diseases and cancer as well.

 Availability:

These days whey proteins are almost synonymous with working out and can be purchased in most health stores, sports shops and even online. Most people also procure whey proteins from their personal trainers or dieticians, who usually know manufacturers and therefore can get you discounts. Sites like www.healthkart.com, www.wheyprotein.in and www.ebay.incan also be used to purchase whey proteins online. The prices vary from brand to brand. Usually 2 pounds (940 g) of whey proteins will cost you anywhere between Rs 2000 to Rs 3000 depending on the brand. Beware of brands that offer huge discounts because they might be selling counterfeit products.

 Consumption:

The amount of whey protein one needs to consume is a dodgy topic. Manufacturers and even dieticians recommend 1 gram of protein for every pound you weight. Roughly that translates into a 68 kg person taking 150 grams of protein powder which is extremely high not to mention the damage it will cause to your kidneys and lungs which will have to work overtime to process that much protein.The ICMR recommends at least 1 g of protein for every kg one weighs.  Usually it’s mixed with water, fruits juice or vegetable juices. Some dieticians recommend mixing it with milk however this is can lead to complications simply because of the high lactose content which might lead to constipation. According to Ph.D nutritionist Dr Richa Shrivastava, someone who is undergoing a heavy work out regime should ideally consume 25-30 g of protein three times a day ideally once in the morning, after your workout and before going to sleep. People who are working out usually need 1.2-1.5 g of protein per kilo of their body weight.

 Side effects

• Over-consumption of protein (whey or natural) is one of the leading reasons for kidney stone formation
• Excess amount of protein in whey may lead to undue pressure on your liver as well which works overtime to integrate the extra protein into the system.
• Some studies suggest that high protein presence in the body might lead to mineral imbalance which can cause the loss of mineral bone density.
• High lactose content might lead to constipation.
• People with high lactose intolerance should avoid whey proteins and consume soy protein.

According to Anil Bailu, a professional body builder and gym trainer at Talwalkars, the side effects are often caused by unhealthy eating habits and overconsumption. “Whey proteins are absolutely essential for gym regulars. It replenishes the energy that has been sapped away during work outs and provides the body with much needed proteins. It plays a fundamental role in muscle growth and repair though one should eat natural proteins like fish, chicken, turkey, soya, almonds as well. Whey protein is a supplement and it shouldn’t be a substitute for real food but treated as a supplement”.

1. Leave the bodybuilding routines for the bodybuilders

You’ve seen those hulks at the gym and are tempted to try that chest workout they are using. Stop. You should know what works for somebody on steroids doesn’t work for somebody who wants to be natural. Many hard gainers think more is better and end up doing an insane amount of sets and reps. They’ll often be in the gym for two or three hours. Instead, spending only 45 minutes to an hour with the weights and no more than two to three weight workouts a week.

2. To get bigger, go basic

Get rid of the so-called “shaping exercises” done with little dumbbells — such as shoulder raises, chest flyes and concentration curls — as these target only part of a muscle group. Instead, stick with barbell-type moves and heavier weights, and aim for compound movements that involve at least two or more muscle groups, such as the chest, shoulders and triceps for the bench press. Why? Your muscles respond most to lifting heavier loads, and the impact on the muscles can be considerably magnified by moves that involve more muscle groups. This will enable you to lift even heavier weights and build more muscle thanks to those bigger loads. Go for the bigger exercises like squats, presses, deadlifts, chin-ups and straight bar curls.

3. Challenge yourself

To maximize your gains, choose challenging moves and go hard during every set. Intensity is much more important to muscle growth than quantity. It is better you do two very intense sets to failure (until you can’t lift anymore) with heavy weights and with forced reps (four to eight) than four to five sets of 12 to 15 reps at moderate intensity. For example, if you get to 10 reps with a lot of muscle straining, then you’re going too light.

4. Pound up!

Many guys take the easy route in the weight room. They would rather do tricep press-downs than dips, or leg presses than squats, but they’re just cheating themselves of better muscle gains.

5. Choose ‘muscle cardio’

The last thing you need – after putting your muscles on the get-bigger track — is going through a long cardio session, which will only whittle down those gains. Inevitably, your body will extract the energy it needs for long cardio from your muscle tissues, no matter how fueled up you are before. Instead, further enhance the muscle-building process by adding some muscle cardioor explosive cardio – short bursts of power followed by longer bouts of rest two to three times a week. Do eight rounds of 10 to 20 seconds of high-intensity cardio, such as wind sprints or cycle sprints, followed by 20 to 40 seconds rest.

6. Master before-and-after eating

There’s no shortcut to the beefed up version of you. Frankly, a lot of it has to do with what you routinely eat including different kinds of carbohydrates and proteins, before and after workouts and before and after sleep.

After you wake up, you want to get your muscles back into the anabolic (muscle building) state and out of the catabolic (muscle breakdown) state they fall into by morning time. Susan Kleiner, Ph.D., a registered dietitian and author of Power Eating, recommends eating protein for breakfast to avoid that latter state — and that’s why eggs are a good start to the day. If you prefer to sip rather than chew early in the day, go with a whey protein shake — which your muscles rapidly absorb — with fruit. Overall, she says that each day hard gainers must consume at least 0.73 grams of protein per pound of body weight and 2.73 or more grams of carbohydrates. In other words, if you’re 180 pounds (81 kgs) you need 131.4 grams of protein and 491.4 grams of carbohydrates per day. If you have five meals per day, that translates to 26.3 grams of protein (equivalent to about four eggs) and 98.3 grams of carbohydrates per meal. A four-ounce chicken sandwich with a side of brown rice and vegetables would be a perfectly balanced meal.

Two to three hours before the workout, down a carbohydrate-protein mixture, such as a mixed-nutrient sports bar. This will provide immediate energy and decrease the negative effects of exercise, such as damage to muscle tissue and muscle soreness.

After your workout, don’t waste any time. Within 15 to 30 minutes after setting down that last weight, take in some carbohydrates to refill your glycogen stores, build new proteins and refuel for tomorrow’s training session.

Lastly, before bed, switch out the fast-digesting whey protein for slow-digesting, time-release proteins like casein protein powder and dairy food like milk, curd, paneer. This will help keep your body in muscle-building state.

Content modified for use with permission from Men’s Life Today