Protein

Protein quality metrics

  • “limiting amino acid” = essential amino acid present in the lowest quantity in a food protein relative to a reference food protein like egg whites.
  • DIAAS
    • Accounts for amino acid digestibility at the end of the small intestine; contribution to human amino acid requirements.
    • wiki
  • The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 121 pounds, or 55 kilograms, should consume 44 grams of protein per day.
  • Once you reach ages 40–50, sarcopenia, or losing muscle mass as you age, begins to set in. To prevent this and to maintain independence and quality of life, your protein needs increase to about 1–1.2 grams per kilogram or 55–66 grams per day for a 55-kilogram person.
  • Active lifestyle with weight training - 90g for 55kg
Average consumption IN 2011-12
State protein intake day per (gm) per capita
rural urban
(1) (2) (3)
Andhra Pradesh 59.9 59.3
Assam 55.1 54.9
Bihar 62.9 60.9
Chhattisgarh 51.7 55.8
Gujarat 53.7 56.3
Haryana 72.8 68.6
Jharkhand 54.7 60.3
Karnataka 56.0 59.1
Kerala 61.0 62.7
Madhya Pradesh 65.0 63.1
Maharashtra 60.7 61.2
Odisha 53.4 55.9
Punjab 70.0 64.9
Rajasthan 71.9 66.7
Tamil Nadu 53.3 55.7
Uttar Pradesh 62.6 61.1
West Bengal 55.6 57.9
all-India 60.7 60.3

yash’s tips

Yash (good bicep marATha) -

  • whey - 25 g
    • Muscle Blaze used. Protein X higher end?
    • Milk whey causes bloating to some people, plant whey is suggested in such cases
  • paneer
  • rAjma 7-8 g in 50-100g
  • oats 3-4 g in 30 g
  • curd
  • soy chucks - 20g in 40 g

Sources

  • A healthy way to ensure adequate intake of protein is to eat proteins in all 3 major meals. If you are into intense workouts, consider consuming your protein shake/ protein meal 15-30 minutes post-workout in addition.
    • 2023 V - roughly 18g from millets/ quinoa / oats. Maybe +++(TODO??)+++ 20g from lentils + yogurt + nuts.

Below percentages are by weight.

Indian sources table

Rural protein sources -

Urban protein sources -

Egg

  • Egg whole - 6.5% - 1.25 INR/g (2023)
  • egg white raw - 11% by weight

Milk products

Before processing, about 20% of the protein in milk is whey (fast-digesting, आमीक्षा।) and the other 80% is made up of the slower-digesting casein proteins. Both high quality proteins.

More lactose tolerant people in NW India - they consume much diary and low meat/ eggs etc; among tallest.

  • yoghurt, milk
    • regular - 3.2%; 4.7% lactose - 2.25 INR/g (2023)
  • Whey concentrate - 80%
    • 2.375 INR/g (2023 Nutrabox RAW)
  • Whey isolate - 90%
  • Cheese
    • Oft comes in 200g packs in India.
    • Hard (less water) - higher protein, less lactose
      • Cheddar - 24% protein. < 0.5% lactose - 2.8 INR/g (2023) . Nandini 6% lactose! Milky mist <2% lactose.
        • Aged. More sodium.
    • Soft
      • Paneer - 16% - 3.1 INR/g (2023)
        • Low fat paneer 22% . Lactose 2.0 – 2.7%.
      • Mozzarella - 22% - 3.2 INR/g (2023)
    • Mixed
      • Amul mozarella cheddar blend - 23% - 2.6 INR /g, 2 INR/g in 1kg bulk (2023)
      • Cheese slices - more plastic, additives.
  • Ghee, butter - 0%. (~ 100% fat)

Pulses and beans

  • Chickpeas Garbanzos Bengal gram (sattu is it’s flour) - 8.9%
    • 100g - 165 cal
  • mUng dAl
    • cooked - 8%
    • Uncooked - 24%
  • Cooked Green Peas / maTTar - 5.2%
  • Soy
    • Not great idea given it’s phyto-estrogen isoflavone contents

Cereals

  • Rolled Oats - 13.5%
    • 100g - 389 cals
  • Quinoa cooked - 5%. GI of 55.
    • 100g - 143 cal.
  • Brown rice - 2.3%
  • Millet - 3.5%

Nuts

  • Peanut/ groundnut - 28%
    • 32 nuts - 168 cals, 7.8g protein
  • almonds - 21.26%. Low quality.
    • 1 almond - 7 cals, .26g protein, 1.2g
    • 25 almonds - 173 cal, 6g protein
  • cashew - 18.2%
    • 1 nut - 9 cals, .2g proten, 1.6g

Other Supplements

Desiderata

  • About 200 or fewer calories
  • No trans-fat or partially hydrogenated oils
  • Low sugar and saturated fat.