Supplementation needs for every Individual - Most important topic !

ABOVE INFO IS SHARED FROM RUJUTA DIWEKARS BOOK, ALSO READ MORE CLARIFICATION ON FOOD (ESPECIALLY DAILY PROTEIN REQUIREMENTS) BELOW

Covered from basics, just read through for healthy life style and for update of your knowledge....

Food plays very imp role in our daily life. Human beings need adequate food for growth, devlopement and to lead a healthy and active life.
Functions of food :-
> Promoting growth & repair for body tissues
> Providing energy for work
> Regulating specific cell functions

Foods that perform above functions and are life sustaining substances are called Nutrients.
Nutrients are 3 types :-
1. Macro - Carbs, Proteins, Fats
2. Micro - Vitamins, Minerals
3. Fat

Amount of nutrients required varies from person to person, depending on their individual needs and lifestyles, however RDA(Recommended dietary allowance) that can be followed by normal, healthy adults of average size who engage in any physical activity.
Some nutrients like essential nutrients (eg, Amino acids) cannot be manufactured in body and needs to be taken externally. In the absence of these nutrients body is not capable of carrying out certain bodily functions, body needs aprox 40 essential nutrients.

Recommended dietary intake:- (Varies depends on individuals level of activity)
Carbs - approx 125-350 gms or 55-65% of caloric intake
Proteins- approx 50-60 gms or 15-20% of caloric intake
Fats- approx 30-60 gms or 25-30% of caloric intake

All about PROTEINS
Classifications :
1. Complete Proteins - Contains all required essential amino acids in required proportion
2. Partially complete proteins - Contains essential amino acids but not present in right proportions, cannot aid in promoting growth
3. Incomplete proteins - These lack in few essential amino acids

-> In spite of consumption of sufficient quantities of protein in your diet, the total quantity of 8 essential amino acids may not be optimal, which would mean a less than optimal absorption and hence less protein efficiency

-> Thus, protein is rated as per means of protein efficency ratio (PER). The PER is what reflects the quality of the protein. Egg protein contains all essential amino acids in proper proportions all has all the highest PER availiable

High Protein food--> Biological Value (BV)
Whey--> 104 (BV)
Egg --> 100
Casein --> 88
Chicken, fish, mutton --> 80-85
Soya --> 65
Dal --> 33

Biological Value (BV) : - BV of protein is a value that measures how well the body can absorb and utilize a protein. The higher the BV of protein you can use, the more nitrogen your body can absorb, use and retain, As a result, proteins with the highest BV promote the most lean muscle gains.
Passing grade is 70 used for muscle tissue repair after its breakdown. Even soya does not qualify to repair the breakdown of muscle, which appears due work-out or any other stress on body.

Protein requirements for following individuals :-

Typical Indian diet will give not more that 15-20gms of first class proteins, through break fast, lunch and dinner. To maintain lean body mass, and combat ageing process as age increases, supplements and anti-oxidants are mandatory.

Lean body weight = Weight of muscle, bones, tendons, ligments

Sedentary lifestyle (No excercise): 0.8-1 gm per lean body weight.
Eg – weight of person – 80kgs, fat -25%, lean body weight – 60 kgs,
Protein requirement – 0.8 or 1gm X 60 = 48-60gms/day (first class proteins)

Active Individual (Little exercise everyday or if jobs involve lot of traveling etc): 1.2–1.5 gm per lean body weight.
Eg – weight of person – 80kgs, fat -25%, lean body weight – 60 kgs,
Protein requirement – 1.2 or 1.5 X 60 = 72-90gms/day (first class proteins)

Very active Individual (Intense weight training): 2 gm per lean body weight.
Eg – weight of person – 80kgs, fat -25%, lean body weight – 60 kgs,
Protein requirement – 2 X 60 = 120gms/day (first class proteins)