We all know our macros—carbs give the body energy, good fats help protect your organs and improve absorption of nutrients, and protein helps with muscle building and repairing the wear and tear in your body. If you’re someone who works out or is even simply trying to live a healthier lifestyle, eating adequate protein each day is an essential component of meeting your goals.
Considering Indians have a carbohydrate-heavy diet that focuses more on sabzi-roti, many studies have found that they don’t meet the daily requirement of protein per the global standard. Staples like whole wheat flour (atta) and lentils (dal) are delicious but they’re just not enough.
How Much Protein Do You Need?
Experts say that a sedentary adult should consume 0.8 grams of protein per kilogram of body weight. It is no secret that adequate protein in one’s diet is vital to build and repair body tissue, and fight viral and bacterial infections.
The pandemic has made us aware of the need to boost immunity in order to keep our health in check. Intake of turmeric mixed in hot milk, taking ginger shots, intake of vitamin C, and consuming enough protein-rich foods to boost immunity have become a part of the new normal.
People have been resorting to different sources of food to meet their protein needs. From plant-based proteins like tofu, soy, and quinoa, and vegetarian sources like paneer, yogurt, milk, lentils, to non-vegetarian options like fish, chicken, meat—Indians are making a concerted effort to get enough of this macronutrient because of its many benefits.
Why Is Protein Important?
In women, sufficient protein can help in a host of ways:
- To gain and maintain lean muscle mass, because, unlike men, our hormones aren’t designed to bulk up and we lose muscle mass and gain unhealthy fat much more easily.
- Get healthy hair, skin and nails, as these are made up of protein.
- Feeling satiated for longer to avoid overeating and staying energised for long periods because carbohydrates, especially those that cause a spike in blood sugar, provide spurts of energy that fizzle out. Protein is a slow, sustainably releasing source of energy that won’t trigger insulin highs and lows.
- Make bones stronger and boost bone volume. Protein makes up half of your bone volume; it’s the meat inside your bones. In addition to calcium, protein is very important for bone health.
- Provide a healthy supply of breastmilk in lactating mothers. Protein helps with the growth, maintenance and repair of cells. Your baby relies on you for their protein needs, which is why new moms need to increase their protein intake. It supports your health and nourishes the baby simultaneously.
DID YOU KNOW?
About 93% of the Indian population is unaware of their ideal protein requirement.
Protein Bars To Supercharge Your Workouts
Protein bars are a good source of not just protein, but essential superfoods too. And that’s why they’re so popular as a workout snack and a go-to for a healthy diet. When you’re in the gym working on your routine, you’re tearing muscle fibers with each grueling set. The protein you consume helps the muscles that were compromised recover quicker. Essentially, the protein helps take what was damaged and put it all back together.
And while eating a dozen eggs might not be everyone’s choice of protein, there is an easier way to meet your macro goals. Now trending as a popular snack of choice, protein bars have become the on-the-go option for people looking to eat healthy between meals and to supercharge their workouts and recovery. The average protein bar can have anywhere from 4g to 30g of protein per 100g bar. So there’s really a lot to choose from based on your individual needs.
But, how do you pick one that’s ‘truly good’ for you?
Types Of Protein Bars
1. The Meal Replacement
Protein bars can double up as meal replacements. These are good as a healthy alternative to either skipping a meal or making an impulsive food choice. Occasionally they can be used as a substitute for a meal when you’re in a hurry or just not in the mood for a full meal.
Here’s what to look for:
- Calories: 250 to 400
- Protein: 20 to 30g
- Carbs: 30 to 45g
- Fat: 7 to 17g
- Fibre: 3g+
2. The Snack Bar
An excellent pre-workout snack or an in-between snack, a protein bar is definitely a healthy choice. They are a delicious and convenient way to fill your stomach up without harmful chemicals or unhealthy ingredients.
Here’s what to look for:
- Calories: 100 to 250
- Protein: 5 to 15g
- Carbs: 15 to 30g
- Fat: 5 to 15g
- Fibre: 2g+
TC46’s Top Protein Bar Recommendation
Whey91 Protein Bars
This super chocolatey protein bar is truly a revolutionary product. It offers immunity booster ‘Pink Gold’ Lactoferrin. Known as ‘Pink Gold’ because of its enriching properties and exclusiveness, Lactoferrin is a lesser-known endogenous and multifunctional protein that is a vital part of our body’s immune response. It has heroic properties like antibacterial, antifungal, and anti-inflammatory.
What’s This Magical Lactoferrin?
A fundamental molecule in the human body, Lactoferrin is not just another common vitamin, mineral, berry, or oil. It is a naturally occurring complex protein in the human body that acts as an innate immune response. It has a unique property to snatch away iron from harmful bacterial bodies thus destroying their structure and preventing their growth. It can be considered an important nutrient to support host immunity, including as an antibacterial and antiviral agent. It is a US FDA, European Food Safety Authority and FSSAI approved dietary supplement.
A human body receives Lactoferrin, originally from the mother’s first milk, also called Colostrum – The Liquid Gold. It is the most dominant whey protein in human milk BUT this original gift and most concentrated form of Lactoferrin depletes from the body with ageing and due to diseases.
In fact, the first milk after baby birth which is called “colostrum”, contains 7 times higher levels of Lactoferrin than the milk produced later which helps to create the immune system of a baby. Hence it’s one of the extraordinary ingredients created by nature to offer a newborn optimal immunity. The human body doesn’t get access to a rich source of Lactoferrin, after the mother’s milk. The other major source of Lactoferrin is bovine milk that is cow’s milk.
Lactoferrin has the following properties:
- Promotes bone growth
- Boosts natural immunity
- Supports oral health
- Supports skin health
Whey protein contains an incredible range of essential amino acids, which are absorbed quickly.
It helps increase:
- Lean mass
- Glycemic control
It helps decrease:
- Body weight
- Blood pressure
- Blood sugar
- Symptoms of stress and depression
- This smooth and silky textured and easy-to-chew protein bar has no added sugar or preservatives.
- It contains 20gm of protein which is equal to 3.5 boiled eggs. 8 bowls of poha, almost 3 bowls of oats or 3.5 bowls of dal!
- It contains 237.3 kcal or as much as 3 boiled eggs, 2 bananas or 1.5 glasses of milk!
Click to buy the most nutritious and healthy protein bar by Whey91 today!