The word protein is derived from a greek word “proteios” which means primary or first place. Proteins are made from a chain of amino acids and play an important role for the growth of the human body by repairing cells and creating new ones. 

There are 9 "essential" amino acids and they are called "essential" because our bodies can't produce them, so it's essential that we include them in our daily diet.They are phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine.Protein can be taken from plant and animal sources but with the busy schedule one cannnot calculate the protein taken.

How does protein help?

Repairs and builds Muscle:

Protein is an ideal food to consume after working out. Protein repairs damage caused to muscle fibers through amino acids. These amino acids directly enter the muscle and aid in rebuilding.

Boosts Immunity:

Proteins are made up of amino acids and have the potential of creating antibodies that help fight infection.

Provides Energy:

Protein works as a fuel in generating, repairing and building tissues that gives us energy. 1gm of protein provides 4Kcal, and takes more time than carbohydrates to breakdown in the body and hence provides long lasting energy. 

Helps in Weight Loss:

Protein helps you feel full for a longer time without eliminating the nutrients required by your body.

Strengthens your bones:

The right amount of protein in your diet can improve bone health and it lowers the risk of fractures and bone diseases.

Regulates Hormones:

Protein regulates the hunger hormone and helps in controlling hunger for a longer period of time without eliminating the essentials required for growth and development.

As per ICMR (Indian Council of Medical Research, India), the recommended dietary allowance (RDA) of protein is 0.8gm/kg/day. The protein RDA refers to the daily average amount of protein most people need to stay healthy. Protein is a key element of the diet your body needs. Proper intake of protein can reduce the risk of heart disease, anxiety, depression and it also helps in reducing skin and hair fall problems. Protein is the magic potion in the diet that provides immunity and energy to the human body.

Types of Protein

Casein and whey are the two types of protein found in cow’s milk, making up 80% and 20% of milk protein respectively.

Casein is made of bovine milk accounting for nearly 70-80% of its total protein and is responsible for the white color of milk.

Casein and whey both are the by products of cheese.

While making cheese special enzymes or acids are added to heated milk.These enzymes or acids cause the casein in the milk to coagulate, or change to a solid state, separating from a liquid substance.

Whey protein is a high-quality protein naturally found in milk. It is a complete protein containing all essential amino acids the body needs. Whey proteins constitute 15–20% of total milk proteins.

Whey protein consists of various active proteins called immunoglobulins that boosts the immune system.

Casein consists of several bioactive peptides that benefit your immune and digestive system.


What Are Essential Amino Acids?

Amino acids are organic compounds composed of nitrogen, carbon, hydrogen, and oxygen, along with a variable side chain group.

Your body needs 20 different amino acids to grow and function properly. Though all 20 of these are important for your health, only nine amino acids are classified as essential which includes histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Essential amino acids can’t be made by your body and must be obtained through your diet. 

When you consume protein, it’s broken down into amino acids, which is then used to help your body with various processes such as building muscle and regulating immune function


Indians, Protein And Its Deficiency.

India is known for its vegetarian eating habits and a variety of food availability. Indians have varied taste buds compared to other countries. India is known for its vibrant flavors, spices, and herbs. We Indians follow a vegeterian predominant diet.

A survey by IPSOS, a marketing research firm discovered that around 77% of the urban Indian population would prefer tasty food instead of healthier choices. Bypassing time the scenarios have definitely changed a bit as people are moving towards a healthy lifestyle and incorporating different health care approaches such as keto diet, exercise challenges, etc.

Protein deficiency is when your intake is unable to meet your body’s requirements. An estimated one billion people worldwide suffer from inadequate protein intake. The problem is especially severe in Central Africa and South Asia, where up to 30% of children get too little protein from their diet.

The Indian Market Research Bureau’s 2017 report states that protein deficiency among Indians stands at more than 80 percent, measured against the recommended 60g per day. 

When your body doesnt get required protein amount research has shown that it can lead to increased infection, illness and reduced muscle mass,


Know your Protein Requirement