The Indian Council of Medical Research (ICMR) has updated its dietary guidelines, recommending that individuals avoid protein supplements. The guidelines emphasize the importance of obtaining essential amino acids from a diverse and balanced diet.
Protein Requirements
- Daily Intake: 0.66 to 0.83 grams of protein per kilogram of body weight.
- Essential Amino Acids (EAA): The primary challenge is to meet the requirements of all EAAs through natural food sources.
Reasons to Avoid Protein Supplements
1. Additives and Artificial Ingredients: Protein supplements often contain added sugars, non-caloric sweeteners, and artificial flavorings, which can have adverse health effects.
2. Mislabeling and Contamination: Studies have shown that many protein supplements are mislabeled, contain toxins, or have lower protein content than advertised.
3. Lack of Nutrients: Protein supplements lack the vitamins, minerals, and antioxidants found in whole foods.
4. Health Risks: Excessive protein intake from supplements can lead to bone mineral loss, kidney damage, and other health issues.
Protein for Muscle Mass
- Balanced Diet: Proteins require carbohydrates and fats to be utilized efficiently for muscle building.
- Physical Activity: Adequate physical activity is essential for proteins to contribute to muscle mass.
Conclusion
ICMR's updated guidelines caution against the indiscriminate use of protein supplements due to potential health risks and the benefits of obtaining protein from natural sources. A balanced and diverse diet is crucial for meeting protein needs and overall health. Consulting healthcare professionals before using supplements is advised.
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