Daijiworld Media Network- Mumbai

Mumbai, Apr 3: The wellness industry is constantly evolving, and TikTok has recently spotlighted a growing obsession: protein intake. From protein-packed meal tutorials to influencer-guided tips for boosting protein consumption, the message seems clear—more protein is essential for effective weight management and overall wellness.

Supermarkets have tapped into this trend by promoting protein-rich bars, shakes, supplements, and even protein-boosted versions of everyday foods. But is all this extra protein truly necessary? And how much do we actually need?

Understanding protein: essential vs. non-essential amino acids

Protein is a vital macronutrient composed of 20 amino acids that are essential for the body’s proper functioning. These amino acids are classified into:

• Essential amino acids: Cannot be produced by the body and must be obtained through diet.

• Non-essential amino acids: Can be synthesized by the body.

While animal-based foods such as meat, chicken, fish, eggs, and dairy are often considered the primary sources of protein, essential amino acids can also be found in plant-based options like legumes, nuts, seeds, whole grains, and soy products such as tofu.

Why our bodies need protein

Often referred to as the workhorses of life, proteins are essential for various bodily functions, including:

• Tissue growth and repair: Building and maintaining muscles, bones, skin, and nails.

• Immunity: Producing antibodies to combat infections.

• Nutrient transportation: Delivering nutrients and blood sugar throughout the body.

• Hormonal regulation: Many hormones, including those that manage metabolism, are proteins.

• Enzyme activity: Enzymes, which are proteins, are critical for digestion and other chemical reactions.

• Energy source: While not a primary energy source, protein can be used for energy when needed.

Additionally, protein contributes to weight management by:

• Increasing satiety: Making us feel fuller for longer periods.

• Suppressing cravings: Lowering levels of ghrelin, an appetite-stimulating hormone.

• Building muscle mass: Essential for maintaining metabolic rate and burning calories efficiently.

• Boosting metabolism: High-protein foods increase the thermic effect of food (TEF), helping burn more calories during digestion.

So, How much protein do we really need?

Contrary to popular belief, more protein isn’t always better. The ideal protein intake depends on factors such as body weight, age, and gender.

According to national guidelines:

• Women: Should consume 0.75 grams of protein per kilogram of body weight daily. During pregnancy or breastfeeding, this increases to 1.0 grams per kilogram.

• Men: Should consume 0.84 grams of protein per kilogram of body weight daily.

For example, a 72 kg woman should consume approximately 54 grams of protein daily, while an 87 kg man requires around 73 grams.

Protein needs for older adults

As we age, our protein requirements increase. Adults over 70 need about 25% more protein than younger adults—around 67 grams daily for women and 91 grams for men.

This increased need is due to the natural decline in muscle mass known as sarcopenia, which begins around the age of 40. As muscle mass decreases, our bodies burn fewer calories at rest, making protein intake essential for muscle preservation and overall health.

The verdict

While TikTok influencers are correct in emphasizing the importance of protein, the “more is better” approach isn’t entirely accurate. Understanding your body’s unique needs and maintaining a balanced diet remains key to health and wellness