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Doctor reveals regular plant protein intake can lower blood pressure naturally; shares 6 dietary changes for high BP
Lifestyle

Doctor reveals regular plant protein intake can lower blood pressure naturally; shares 6 dietary changes for high BP

by jummy84
written by jummy84

High blood pressure is one of the most common cardiovascular concerns in the country – often fuelled by poor dietary choices, high salt intake, and sedentary lifestyles. While medication is sometimes necessary, many cases can be managed through simple, sustainable changes in daily habits. Small shifts in diet, such as incorporating heart-healthy foods and reducing processed ingredients, can help lower blood pressure naturally and support long-term cardiovascular health.

Simple dietary changes like limiting salt intake can lower blood pressure.(Pixabay)

Also Read | Cardiac surgeon shares 7 subtle signs of heart failure that most people ignore until too late: Fatigue, bloating, more

Dr Kunal Sood, an anaesthesiologist and interventional pain medicine physician, shares six simple dietary habits that can naturally lower blood pressure and boost heart health.

In an Instagram video posted on October 9, the physician notes, “Each of these foods or habits supports vascular health in a different way. Together, they form a strong foundation for non-drug blood pressure control.”

Limit salt

According to Dr Sood, excess sodium makes the body retain more water, which raises blood volume and arterial pressure. He explains, “Lowering sodium can reduce systolic BP by six to seven mmHg on average. Aim for less than or equal to 2,300 mg per day (approximately one teaspoon of salt), or 1,500 mg per day if hypertensive. Use fresh foods and herbs instead of packaged salt mixes.”

Omega-3 fatty acids

Omega-3 fatty acids found in fatty fish such as salmon, mackerel, and sardines play a vital role in supporting heart and overall cardiovascular health. Dr Sood highlights, “EPA and DHA from fish improve endothelial function and reduce vascular resistance. A two to three gram daily intake can lower systolic BP by approximately two to three mmHg.”

Legumes and plant proteins

According to the physician, plant proteins from legumes like beans, lentils, and chickpeas are loaded with potassium, magnesium, and fibre. He explains, “They may help blood vessels relax and reduce ACE activity. Regular intake (about half to one cup, three to five times weekly) is linked with modest BP drops of approximately one mmHg and better control overall.”

Nitrate-rich veggies

Dr Sood notes that vegetables like beetroot, spinach, and arugula are rich in nitric oxide, which promotes vasodilation. He elaborates, “A portion daily (approximately 80 grams spinach or 100 to 200 mL beetroot juice) can lower systolic BP by about five mmHg in hypertensive adults.”

Nuts

According to the physician, nuts like walnuts, pistachios, and almonds supply the body with magnesium, arginine, and unsaturated fats that improve vessel flexibility. He adds, “Pistachios show the greatest effect, lowering systolic BP by approximately two mmHg. Use unsalted nuts a few times per week.”

Fermented dairy

Dr Sood explains, “Yoghurt and kefir may produce ACE-inhibiting peptides that aid vasodilation. Some studies show approximately five mmHg systolic reduction after eight weeks, though effects vary. Choose plain, low-sugar, live-culture versions several times weekly.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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Tamannaah Bhatia’s coach reveals why ‘Greek yoghurt’ is the easiest food to improve protein intake
Lifestyle

Tamannaah Bhatia’s coach reveals why ‘Greek yoghurt’ is the easiest food to improve protein intake

by jummy84
written by jummy84

Are you struggling to meet your protein requirements? Sometimes it may feel like you are running out of meal planning options or that every option requires too many ingredients and too much effort. But what if one versatile ingredient could reduce the chore of meal prep?
ALSO READ: Are you consuming too much protein? Experts share the safe limits of intake and debunk common myths

Tamannaah Bhatia’s fitness trainer revealed how you can increase your protein intake. (Picture credit: Instagram)

Celebrity fitness coach Siddhartha Singh, who has worked with stars like Tamannaah Bhatia, shared in a November 1 post about the versatile ingredient. “If you would ask me one thing, what you could include in your nutrition to up your protein in the easiest way possible. I would say Greek yoghurt,” he said, naming Greek yoghurt. It is one of the most convenient ways to boost daily protein without spending hours in the kitchen.

The fitness coach shared these 3 reasons why Greek yoghurt works so well to improve your protein intake.

1. Versatile

The first reason the fitness coach pointed out was Greek yoghurt’s versatility. It’s a blank canvas for healthy eating as it fits in for both sweet and savoury treats.

Siddhartha elaborated,“If you add fruits into your Greek yoghurt, it becomes a sweet snack; at the same time, if you add something like, say, peanut butter and nuts, it becomes a savoury snack. So the versatility is amazing.”

This way, Greek yoghurt can multitask for you as the flavour notes of Greek yoghurt work for all kinds of dishes.

2. No cooking

The next reason is that Greek yoghurt doesn’t require you to cook. Siddhartha highlighted that you can simply place a quick order on a 10-minute delivery app, and you will have a ready-to-eat, high-protein snack within minutes. He called it, ‘an amazing high protein snack at your disposal.’

3. Beneficial for gut health

Other than being a great source of protein, Greek yoghurt also contains probiotics.

“Greek yoghurt has probiotics, so basically it’s great for your gut, so instead of taking random supplements off the counter to get your pre and probiotics in, just have some Greek yoghurt, ”Siddhartha explained. Greek yoghurt is also a more accessible and easier way to support gut health, over the supplements.

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them. This article is for informational purposes only and not a substitute for professional medical advice.

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The Rare Protein Breakfast That’s Also Sweet—and Nutritionist-Approved
Fashion

The Rare Protein Breakfast That’s Also Sweet—and Nutritionist-Approved

by jummy84
written by jummy84

When the craving for something sweet arrives, it’s tempting to reach for ultra-processed options. However, there’s an alternative you might not have considered—one that’s simple, filled with protein, and designed to satisfy cravings. Best of all, it’s nutritionist-approved and works well as a snack, dessert, and breakfast, too.

“Baked oatmeal is a very easy and practical recipe,” explains nutritionist Laura Parada of her go-to sweet treat, which you can easily make yourself. “It’s very complete at a nutritional level, since its ingredients provide us a balance of the three main macronutrients: carbohydrates, proteins and healthy fats.”

The benefits of baked oatmeal

Beyond its simplicity, Parada’s baked oatmeal recipe focuses on ingredients with real health benefits. “By combining apple and oats, the recipe provides both types of fiber—soluble and insoluble—that help regulate blood glucose levels and keep them stable for longer,” she notes. “Also, fiber promotes intestinal health and helps keep us satiated.”

A generous amount of cacao in the form of dark chocolate adds the anti-inflammatory power of antioxidants and polyphenols, while the addition of eggs and nut butter amps up the protein content to benefit muscle mass, tissue repair, satiety, and energy. It also does not contain refined sugars: “The sweetness comes from the apple and cinnamon, which give it an extraordinary balance,” Parada explains.

You can certainly eat it on its own, but Parada recommends trying it with unsweetened Greek yogurt, ground flaxseed, and berries “to further enhance its nutritional value and flavor.” Alternatively, pack into a sandwich bag or tupperware, for effortless noshing on-the-go. “It’s a complete meal or snack that does not require a ton of fuss,” she says.

Baked oatmeal recipe

Ingredients:

  • 2 oz rolled oats
  • 1 egg
  • 1 grated apple (with skin)
  • ½ tsp cinnamon
  • ½ tsp baking powder
  • 1 Tbsp nut butter
  • 1 oz chopped dark chocolate

Preparation:

In a bowl, add the egg, nut butter, and cinnamon. Mix until the ingredients are well integrated. Mix in oat flakes and baking powder. Add the grated apple, mix well, and add half of the chopped dark chocolate. Stir until a homogeneous mass is obtained. Pour the mixture into a small baking pan lined with baking paper and spread the other half of the chopped dark chocolate on top. Bake at 350 °F for about 30 minutes, or until the surface is golden brown and the inside is firm to the touch.

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Gut health expert reveals 3 supplements that support his fitness routine: From prebiotics to protein powder
Lifestyle

Gut health expert reveals 3 supplements that support his fitness routine: From prebiotics to protein powder

by jummy84
written by jummy84

Maintaining good gut health is important for fitness as it affects how well we perform and recover from workouts. Recent research published in the journal Medicine in Microecology shows how a balanced gut microbiome plays a key role in our health. What we eat greatly influences our fitness results. Gut health expert Dr Arpit Bansal recommends adding prebiotics, probiotics, and protein shakes to diets to boost physical endurance and overall well-being. He says focusing on gut health can help to reach peak performance and support long-term vitality in our fitness journeys.

Which is better for gut health, prebiotics or probiotics?(Adobe Stock)

Prebiotics vs probiotics vs protein shakes

“As a gut health specialist and surgeon who lives the fitness journey every day, I often get questions about what helps with performance and longevity: prebiotics, probiotics, or protein shakes. The answer is that it’s not about choosing one over the others. It is about finding a good balance among them,” Dr Arpit Bansal, Gut Health and Longevity Specialist, tells Health Shots. He explains some common misunderstandings about these supplements:

Protein shakes

Protein shakes are made of protein powder. When you choose shakes without added sugars or preservatives, they can be a great source of amino acids. These amino acids help with muscle repair, recovery, and stamina, which is important for someone like me who works out, runs, and stays active. “I use protein shakes to help my nutrition, but they are not a substitute for whole foods”, he explains.

Prebiotics and probiotics

“Fitness is often linked to muscle health, but gut health is just as important. I like to think of the gut as a thriving internal rainforest that needs a variety of plants to stay healthy,” says Dr Bansal.

  • Probiotics are good live bacteria found in foods like yoghurt, kefir, and other fermented foods. They add helpful strains to your gut microbiome and support a healthy digestive system.
  • Prebiotics are foods that help good bacteria in your gut grow. They are found in fibre-rich foods like garlic, onions, bananas, asparagus, and oats. Eating these foods ensures that beneficial bacteria in your gut thrive.

When your gut microbiome is balanced and diverse, it helps you in many ways beyond just better digestion. A healthy microbiome improves how you absorb nutrients, speeds up recovery, reduces inflammation, and even boosts brain function. This balance distinguishes between just training hard and actually feeling energised and strong.

Doctor shares his daily habits for gut health

  • Post-workout nutrition: “After my workouts, I usually have a protein shake, sometimes adding fibre or seeds. This helps my muscles recover and gives extra nutrition to my gut,” shares Dr Bansal.
  • Fermented foods: “Every day, I make an effort to include different fermented foods in my meals. Foods like yoghurt, kimchi, and sauerkraut are important staples that add helpful probiotics to my diet”, he notes.
  • Fruits and vegetable: “I eat a variety of colourful fruits and vegetables that are high in prebiotic fibres. This variety gives my gut different types of nourishment, which helps keep my gut bacteria healthy and diverse,” he explains.

Besides this, he underlines the importance of listening to one’s body. Symptoms like bloating, fatigue, or discomfort are signs that I need to pay attention to my health. I often adjust my diet or routine based on these signals,” he adds.

Dr Bansal also does not ignore the connection between muscles, microbes, and mind. He sums up: “Protein shakes help me recover after workouts. They replace what I lose and give me the energy I need for intense exercise. Probiotics and prebiotics are important for my gut health. They help improve my overall well-being and support my mental clarity.”

Benefits of balancing prebiotics, probiotics, and protein

Let’s look at the main benefits of adding prebiotics, probiotics, and protein shakes to your daily routine:

  • Enhanced recovery: Protein shakes help repair muscles and speed up recovery after exercise. This allows you to train consistently.
  • Improved digestion: A healthy gut helps you digest food better and absorb nutrients more effectively. When you support your gut with prebiotics and probiotics, you can feel more energetic and more nutritious.
  • Decreased inflammation: Both probiotics and healthy food choices can help lower inflammation in the body. This is important for living a long and healthy life.
  • Mental clarity: A healthy gut can improve your mood and enhance your cognitive function. This helps you focus better and feel more positive about life.
  • Overall well-being: When balanced, this combination of nutrients helps your immune system stay healthy, keeps your hormones in balance, and makes it easier for you to handle stress.

(Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)

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Tamannah Bhatia's fitness trainer warns besan cheela has negligible protein; shares 3 worst breakfast foods
Lifestyle

Tamannah Bhatia’s fitness trainer warns besan cheela has negligible protein; shares 3 worst breakfast foods

by jummy84
written by jummy84

Breakfast is the most important meal of the day – and for good reason. What you eat in the morning sets the tone for your energy, focus, and overall wellbeing throughout the day. However, not all foods that appear healthy actually are. Some popular breakfast choices may lack essential nutrients or lead to energy crashes later on, making it crucial to know what truly fuels your body right.

According to Siddhartha, only eating oats is one of the worst breakfast choices. (Pexel)

Also Read | Tamannaah Bhatia’s trainer says ‘lose 5-10 kgs in 90 days’; shares 3 simple, healthy habits for sustainable weight loss

Celebrity fitness coach Siddhartha Singh, who has trained stars like Tamannaah Bhatia, reveals three popular breakfast options that may seem healthy but are, in fact, among the least nutritious choices. In an Instagram video shared on October 13, the trainer breaks down why these seemingly healthy options fall short nutritionally and recommends smart additions to make them more balanced and nourishing.

Besan cheela

According to Siddhartha, besan cheela tops the list of the worst breakfasts you can have in the morning. He explains, “Lots of people eat besan cheela thinking it’s high-protein. Honestly, it has negligible protein. Secondly, if you’re frying it in ghee and making it crispy, it makes things worse.”

Oats

Contrary to the popular belief that oats are healthy, Siddhartha stresses that, despite being healthy, they are loaded with only carbohydrates. He explains that if you are having only oats for breakfast, without any sources of protein, it will lead to energy crashes and cravings.

Also Read | Tamannaah Bhatia’s fitness trainer shares top 5 ‘office snacks under 200 calories’

Fruits

Fruits are definitely healthy, but they need to be paired with other nutrient-rich sources to balance your meal, especially at breakfast. The fitness coach explains, “Fruits are full of carbohydrates that give rise to a sudden energy rush followed by an energy crash, and you start feeling hungry in half an hour.”

Check out the healthier alternatives that Siddhartha recommends.(Image generated via Google Gemini)
Check out the healthier alternatives that Siddhartha recommends.(Image generated via Google Gemini)

Balanced alternatives

Siddhartha suggests incorporating specific additions to these foods to make them more nutritionally balanced and wholesome.

He recommends adding Greek yoghurt or a scoop of protein to besan cheela, for a balanced breakfast consisting of both proteins and carbs.

The protein content of breakfast oats can be increased by adding a scoop of protein or pairing it with eggs.

The fitness trainer advises adding Greek yoghurt or a scoop of protein to fruits to make them more wholesome and prevent energy crashes.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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Fortis gastroenterologist reveals if dal has enough protein: ‘You are a fool if…’
Lifestyle

Fortis gastroenterologist reveals if dal has enough protein: ‘You are a fool if…’

by jummy84
written by jummy84

Dal is an essential part of the Indian meal and is often consumed as a high source of protein. But does dal have enough protein to fulfil your daily requirements? To find the answer, you will need to know how much protein is in a 100g serving of dal.

Dal is considered a protein source in every Indian household, but it is not remotely sufficient. (Freepik)

Also Read | Neurosurgeon with 33 years of experience shares 3 rules to control body weight: ‘For 21 days…’

Does dal contain enough protein?

Dr Shubham Vatsya, a gastroenterologist and hepatologist with over 10+ years of experience, Fortis Vasant Kunj, shared a video on Instagram on September 23 detailing whether dal is a great source of protein or not. Let’s find out:

Explaining if eating a bowl of dal is enough for you to complete your protein intake for the day, the gastroenterologist stated, “If you consider dal a protein-rich source, you’re a fool.”

‘For 24 g of protein from dal, you’d need to eat at least 5 bowls’

“Yes, dal does contain some protein, but they’re not even remotely sufficient. Dal is considered a protein source in every Indian household. And 100 grams of uncooked dal contains 24 grams of protein, which is five or six grams less than 100 grams of chicken,” Dr Vatsya pointed out.

However, according to the gastroenterologist, it’s impossible to eat 100 grams of dal in one meal. He explained, “When you cook 100 grams of dal, it makes up to five to six bowls, which an entire family can eat. Realistically, a bowl of cooked dal contains only four to five grams of protein. To get 24 grams of protein, you’d need to eat at least five bowls of dal.”

‘Dal is an incomplete protein source’

Dr Vastya highlighted another important thing about dal: “They are an incomplete protein source.” He explained that it is because they miss some essential amino acids, and that’s why your body can’t absorb dal properly.

Lastly, he stressed that if you think you’re getting high protein by eating only dal, you’re wrong. Rather, to make your meals high in protein: “Combine dal with cheese, eggs, curd, and whey protein.”

“Only then will your plate balance become muscle-building, gut-healing, and body-supporting. Be sure to show these reels to your mom, who keeps giving you dal, thinking they’re high in protein,” he added.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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Price drop on MuscleBlaze protein: Amazon Great Indian Festival Sale is LIVE with up to 40% off
Lifestyle

Price drop on MuscleBlaze protein: Amazon Great Indian Festival Sale is LIVE with up to 40% off

by jummy84
written by jummy84

Staying fit often feels expensive, especially when it comes to buying quality protein supplements that are essential for strength and recovery. The cost can quickly add up, making consistent nutrition challenging for many. The Amazon Great Indian Festival sale changes that by offering up to 40% off on MuscleBlaze protein. It’s the ideal time to stock up on products that support your fitness goals without exceeding your budget.

Up to 40% off on MuscleBlaze protein at Amazon Great Indian Festival 2025. (AI generated)

From daily nutrition to post-workout recovery, these discounted options make maintaining health more budget-friendly. Since the offers are live only for a limited period, this is the right moment to grab your protein before prices return to normal.

 

Top deal for you on protein:

 

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Top picks of MuscleBlaze protein you should not miss:

MuscleBlaze 100% clean raw whey protein isolate (unflavoured, 2kg) offers 27g protein per scoop for serious fitness enthusiasts. With easy digestion and no added flavours, it’s ideal for athletes, bodybuilders, and anyone aiming to build lean muscle, improve recovery, and maintain a clean nutrition routine for those wanting pure, high-quality protein support.

MuscleBlaze biozyme performance whey protein (rich chocolate, 2kg) sets itself apart with its clinically validated Biozyme technology, proven to deliver 50% higher protein absorption. Each scoop packs 25g of high-quality protein to maximise muscle repair and growth. Its smooth chocolate taste and superior absorption offer a unique blend of flavour and performance for fitness-focused individuals.

MuscleBlaze beginner’s whey protein (chocolate, 500g) is a must-have for anyone starting their fitness journey. With no added sugar, it supports faster recovery and improved strength. Each serving helps meet daily protein needs, making it easier to maintain consistent nutrition. Ideal for beginners, it provides a balanced boost to build muscle and stay on track with fitness goals.

MuscleBlaze raw whey protein concentrate (unflavoured, 1kg) is a light and clean source of protein, perfect for daily use. It provides pure nutrition to support muscle recovery and strength, with easy digestion and no added flavours or additives. An excellent choice for those seeking simplicity, it helps maintain a balanced protein intake without unnecessary extras.

MuscleBlaze super gainer XXL powder (chocolate, 2kg) is designed for individuals aiming to build muscle mass and strength. Packed with high-quality protein and essential nutrients, it supports faster recovery and weight gain goals. Each serving fuels intense workouts and aids in meeting higher calorie requirements. Its rich chocolate flavour combines great taste with powerful nutrition for effective results.

MuscleBlaze beginner’s protein (chocolate, 1kg) with 600ml shaker combo is perfect for those starting fitness. With no added sugar, it delivers clean nutrition to support faster muscle recovery after workouts. Each serving provides essential protein for rebuilding strength and reducing fatigue. The included shaker ensures smooth blends, making it a convenient and practical choice for daily nutrition.

MuscleBlaze biozyme whey protein PR (molten chocolate cake, 1kg) offers a unique blend of 30g protein, 3g creatine monohydrate, and 50mg AstraGin per scoop, enhancing nutrient absorption and workout results. Trustified Gold-certified, it promotes quicker recovery, improved strength, and lean muscle development. This specialised formula sets it apart, delivering performance-focused nutrition for dedicated fitness enthusiasts.

 

MuscleBlaze whey energy (chocolate, 1kg) delivers 24g of high-quality protein per serving from a 100% whey blend. Enhanced with digestive enzymes, it ensures better absorption and gentle digestion, making it easier on the stomach. Ideal for supporting muscle growth, recovery, and daily protein requirements, this protein is a wise choice for those seeking adequate nutrition with improved digestibility.

 

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₹5000: 7 picks to enhance workout performance and recovery”>Isolate protein under ₹5000: 7 picks to enhance workout performance and recovery

Amazon Great Indian Festival 2025 starting soon: Get up to 60% off on supplements, fish oil, & more

Amazon Great Indian Festival starts soon: Get up to 45% off 100% whey protein to support daily protein needs

 

Disclaimer: At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, concerning the products. The products listed in this article are in no particular order of priority.

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Isolate protein under ₹5000: 7 picks to enhance workout performance and recovery
Lifestyle

Isolate protein under ₹5000: 7 picks to enhance workout performance and recovery

by jummy84
written by jummy84

Improving workout performance and speeding up recovery are common goals for fitness enthusiasts. Yet, finding high-quality protein that fits the budget can be difficult. Protein is vital for muscle repair, strength, and overall endurance, but premium supplements are often expensive. Isolate protein, a refined form of protein powder with higher protein concentration and minimal carbs and fats, offers a cleaner, faster-digesting option. This makes it ideal for athletes and active individuals who want lean muscle growth and recovery support. The best part is that you don’t need to overspend to experience these benefits.

Isolate protein powders are crafted to support workouts, balanced nutrition, and active performance.(Canva)

This guide lists the top 7 isolate protein powders under ₹5000 that balance quality, effectiveness, and affordability, helping you enhance your workout performance.

 

Best isolate protein under ₹5000 to enhance workout performance 

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Isopure whey protein isolate powder provides high-quality nutrition, vitamins to boost immunity, and biotin to maintain healthy skin and hair. This 2.2 lbs pack of Dutch Chocolate isolate protein is gluten- and lactose-free. It is designed to appeal to both men and women, and provides pure protein with little carbs and fats. Customers value its easy mixability, excellent flavour, and visible assistance in muscle recovery and daily energy.

 

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avvatar ISORICH whey protein is produced using 100% fresh cow milk and offers 28g of isolate protein per serving. This pack of 1 kg Chocolate Hazelnut has 29 servings and is fortified with amino acids and digestive enzymes to be well absorbed. It aids in lean muscle development, quicker recovery, and general conditioning. Its customers highly praise its creamy chocolate taste, soft texture, and tangible rise in energy and performance during workouts.

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The unflavoured Whole Truth whey protein isolate under ₹5000 provides 30 g pure protein per scoop and 7.3 g BCAA—excellent for more intense exercise, muscle building, and recovery. It is a 1 kg pack that is 100% pure whey and adulterated with no flavours or sweeteners. Vegan-friendly and crafted with clean nutrition, it helps boost performance without digestive issues. Its users often remark that it combines well, is light on the stomach, and produces visible strength gains with regular training.

 

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MuscleBlaze 100% clean raw whey protein isolate offers 27g of high-quality protein per scoop, abundant in essential amino acids and BCAAs. It is additive-free, low-lactose, and straightforward to digest in this 1kg unflavoured pack. Its pure isolate composition stimulates lean muscle building, post-exercise recovery, and overall workout performance, making it a perfect complement to fitness investors who seek strength, stamina, and muscle retention.

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NAKPRO Platinum Whey Protein Isolate has 28g of protein and 6.4g of BCAA per serving, and it is made to get the results without too many unnecessary fillers. It is 100% pure and free of adulterants, giving it a clean, fast-absorbing formula supporting lean muscle growth and recovery. Its smooth vanilla flavour makes it enjoyable in everyday life, and its low-carb content will ensure you achieve pure nutrition to supplement a strength training and active lifestyle.

6.

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Wellbeing Nutrition Whey Protein Isolate 1kg Bourbon Vanilla | 26g Protein, Clinically Proven Velositol for 2x Muscle Protein Synthesis, 4B CFU Probiotics, Digestive Enzymes, Bloat Free, Easy Digest

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Wellbeing Nutrition Whey Protein Isolate provides 26g protein per serving, with clinically proven Velositol stimulating 2x muscle protein synthesis. It contains 4 billion CFU probiotics and digestive enzymes to guarantee easy digestion and bloat-free. The bourbon vanilla taste offers uniqueness, whereas its distinctive composition promotes lean muscle development, recovery, intestinal well-being, and total performance during exercise.

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Fitness coach reveals 5 ways to 'get enough protein for the rest of your life': Identify better sources to supplements | Health
Lifestyle

Fitness coach reveals 5 ways to ‘get enough protein for the rest of your life’: Identify better sources to supplements | Health

by jummy84
written by jummy84

Protein has become a cult classic among fitness enthusiasts because of its non-negotiable role in strengthening muscles, supporting bone health, and maintaining energy levels. And even otherwise, protein’s mention for maintaining good health is quite widespread. But here’s a reality check- your protein intake needs to be sustainable, it’s not just about a few months, but about building a natural dietary habit that lasts for decades, becoming a seamless part of everyday life.

Try to add protein in your every meal.(Shutterstock)

ALSO READ: Protein idli mix to cookies: Nutritionist decodes fortified foods and whether you actually need them

So how do you go about it, making it a normal instinct so that you stop treating it as a chore and instead naturally include it in your daily routine?

Fitness coach Raj Ganpath, who regularly shares fitness tips with his Instagram community, in an August 20 post, addressed this concern many people may have. To make regular protein intake sustainable across decades, he highlighted some strategies that simplify it over time.

Here are the 5 strategies Raj listed:

1. Every meal should have some form of protein

The first step is to make protein a part of your regular meals, not like an addition, but fundamentally integral to the dish you have, irrespective of what you eat and where you eat.

The coach added, “Make sure your every meal you eat contains some form of protein. What protein doesn’t matter, how much doesn’t matter- just make sure there is some form of protein in any meal that you eat.”

Protein should not be skipped, and it’s important to include it in some form at every meal, wherever you are. He said, “It could be breakfast, lunch, dinner, snack at home, outside in your city, outside your city, does not matter- make sure it is a part of your meal.”

2. Get accustomed to better protein sources

The next step is to ensure you are choosing the right sources. Raj advised identifying the right sources, depending on whether you are veg or non-veg.

He elaborated, “Identify protein sources that are actually rich in protein, based on your dietary constraints and make them a part of your day. For instance, if you are a meat eater, eggs, meat, sea food all that is great. But if you are a vegetarian, you need to eat low-fat cheeses, tofu, tempeh, soya chunks, things like that. You may not be used to it but try to identify them and include them, get used to them.”

Often vegetarians, especially Indians, struggle with low protein intake as the sources are commonly thought to be pulses, but they may not be sufficient. This is why Raj stressed the fact that you need to adjust to the protein sources as per your dietary restrictions, even if foods like tempeh, tofu are new to you.

3. Protein not as a side to your main dish

Are you the one who includes boiled eggs alongside your main plate, holding your nose, and quickly eating them just to get it over with? If so, one reason your protein intake may fall short is that protein is treated as a side dish. The fitness coach also pointed out this issue.

He said, “Make these protein-rich options a part of your meal, not just a side where you are force-fitting it into your meal. That means don’t create a protein-free meal and then have protein on the side and think okay, I just have to somehow eat the protein, then I can enjoy my protein-free meal.”

Suggesting the solution, he continued, “Instead, try and make it a part of the meal, how do you include it in the recipes, that is the only way to make a part of your life in the long term.”

So instead, try adding egg or whatever protein you have as one of the ingredients, like egg bhurji with green veggies to pair with your ragi roti.

4. Supplement when necessary

Now there are possibilities of falling behind your recommended protein intake despite diligent meal planning. Raj suggested taking a supplement to fill this gap.

He said, “If you are doing the first three steps and you are still not getting enough protein, you most definitely should supplement. This is precisely why supplements exist. So don’t fight it. Don’t overthink it. Try to get protein from real food if you are not able to supplement wisely.”

5. Track but don’t obsess

While tracking your protein makes you aware of the protein amount you are consuming every day, hyperfixating on it may backfire. The fitness coach warned that constantly counting every last protein gram. It will just make you paranoid.

Raj said,“You should know how much protein you are getting. It is important because you are not getting enough of it, so maybe once a month or once in two months, do a breakdown and understand how much protein you are getting in grams, but don’t get into the habit of counting protein grams every day.”

He instead suggested including protein in every meal, adopting a structure rather than measuring the numbers all the time. And every couple of months, the daily meals’ protein amount can be checked, not every other day.

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them. This article is for informational purposes only and not a substitute for professional medical advice.

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