Below are some frequently asked questions (FAQs) which you may have regarding your NRoute Journey.
I am a 40-year-old female without any regular specific exercise regimen, eating three meals a day. Will I need external protein supplementation?
“While the jury is still divided on the need for external supplementation for people with routines involving minimal physical activity, body weight and type of diet play a role in the decision. People getting protein less than 0.8 gms per kg of body weight need supplementation. It is more or less agreed that the general vegan diet is largely insufficient in providing the above.”
“Children generally have low body mass, less muscle and get enough dairy product intake per day thus not requiring external supplementation by way of the regular whey / plant-based sources. However, there are products which cater to this segment which are high in sugar, minimal protein and attractively flavoured.”
“A gainer is typically used for bulking up. The ideal carb to protein ratio for a good Gainer is 2:1. Most gainers contain sugar. Typically, the protein content in a gainer is under 15 gms per serve. Though Gainers are also made with Whey Protein Concentrate, powders with protein contents above 20 gms per serve are used by gym goers who experience muscle breakdown during their workouts. These are used for muscle repair and toning as opposed to Gainer use and generally are sugar free.”
“Yes, it is estimated that roughly 50% of the brands (especially popular imported ones) are fakes. There is a list of tell-tale signs of a fake protein powder product available on-line. You would be advised to check your purchase with that list. If dubious it would be best discarded.”
“You have the option of plant-based protein powders which may not deliver the same amount of protein per serve thus necessitating more frequent consumption, but offering the same benefit. Some sources are blends and combinations of chick pea, lentil, rice, chia seeds, hemp and a few more. Though soya is a “complete protein”, soya-based products should be avoided for other reasons. Pea based protein products are also available but are more expensive.”
“Carbs and lipids are more easily available and in adequate amounts as compared to proteins which apart from muscle tone are essential for the manufacture of critical enzymes and hormones required optimum body chemistry and physiology.”
The recommended range of protein for both men and women is roughly 0.8 to 1.0 grams per pound of body weight (in kilograms). However, your exact protein needs depend on certain factors, and most closely related to your current muscle mass – the more muscle you have, the more protein you require to maintain it. And the more you use your muscle/ the more physically active you are – the more protein you need.
“Numerous studies have debunked this myth that these products adversely affect the kidney. Protein powders in the serving sizes available in the market today, consumed daily with commensurate activity (if taken in higher amounts) are perfectly safe. Our kidneys are well equipped to deal with the metabolites when protein if processed in our body.”
THE LABELS OF POWDERS IN THE MARKET THESE DAYS ARE VERY ATTRACTIVE WITH LOTS OF INFORMATION WHICH MAY BE INCOMPREHENSIBLE, HOW DO I CHOOSE?
“Look for the source of the Whey Protein Concentrate, the place where it is formulated, the ingredient list for unnecessary items (called spiking) and use of prohibited substances. Other than that, the regulatory body FSSAI generally ensures authentic and accurate information is depicted on the label.”
I AM CONFUSED WITH ALL THESE ADD-ONS TO BE BOUGHT WITH WHEY PROTEIN HAVING FANCY NAMES AS BCAA, CITRULLINE, GLUTAMINE, CREATINE AND SO ON?
“Proteins are chains of amino acids which are 20 in number. Of these 9 are Essential Amino acids which are not made by the body and need to be ingested by way of diet / supplementation. 3 of these 9, namely leucine, isoleucine and valine are the BCAA or Branched Chain Amino Acids. These are critical and essential for muscle repair and toning. Unless mandated by a very vigorous exercise regimen the others need to be consumed judiciously under expert advice. Most protein powders in the market are adequate in terms of BCAA, either naturally occurring or added.”
“The phenomenon of sarcopenia leads to gradual loss of muscle mass with ageing. A 75-year-old would roughly have lost about 25% of body muscle mass. Protein supplementation in that case would certainly help.”