In the age of fitness trends, protein powders have become a staple for many gym-goers, often seen in shaker bottles immediately after workouts. With their convenient packaging and promises of quick muscle gains, they’ve been marketed as a shortcut to achieving fitness goals. However, the Indian Council of Medical Research (ICMR) is urging individuals to rethink their reliance on supplements and turn instead to whole, natural food sources for their protein needs.
While protein powders may seem like an easy solution, the ICMR’s dietary guidelines released in 2024 suggest that these supplements often contain added sugars, artificial sweeteners, and flavors that may do more harm than good in the long run. Despite their role in supporting muscle growth, protein powders lack the essential nutrients, vitamins, and fiber that are found in whole foods.
The ICMR emphasizes that whole food sources of protein, such as lentils, chickpeas, tofu, dairy, and eggs, are far superior in supporting overall health. They recommend pairing these protein-rich foods with healthy fats and carbohydrates to ensure proper nutrient absorption and sustained energy throughout the day.
Research further supports this balanced approach, indicating that consuming protein in excess of 1.6 grams per kilogram of body weight per day does not significantly enhance muscle-building. Instead, the key to long-term health and fitness lies in a well-rounded diet, with protein coming from natural food sources.
In short, while protein supplements may offer convenience, they can’t replace the complex, nutrient-dense benefits of whole foods. By focusing on these natural sources, you’ll nourish not just your muscles, but your entire body.
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