Nutrition and Dietary Supplements

The food consumed by us on day to day basis is insufficient to provide right nutrition to the body. While under nourishment due to poverty and lack of food is a global curse and has to be eradicated by concerted effort by government and public together. But deficiency of protein, essential vitamins and minerals in a well fed middle  and upper class is also a serious threat. This is basically due to lack of awareness and crooked life style of people.

Healthy eating habits and balanced life style is well propagated and advised by one and all but most are unaware of the of extra requirements of vital nutrients by the body. 

As a thumb rule 2 gram per KG of body weight is required by an average person who leads a fairly active life style. So if your body weight is 75 kgs you will need 150 grams protein.

All the nutrients are equally important and we can get it from healthy eating Green Vegetables, Eggs, Meat, Cereals, fruits, nuts etc. and sunshine (vital source of Vitamin D *very important) in balanced proportion what we really lack is sufficient amount of protein. While egg, meat and pulses are good source of protein they are insufficient to meet the daily requirements of protein. 

Even if we follow the below diet plan daily it will barely manage the fulfill the nutrient requirement and if you are vegetarian its all the more difficult for you.

• 1 egg white - 3 grams
• 1 bowl of cooked dal -10 grams
• 100gms Paneer -20 grams
• 100gms Curd- 5 grams
• 100ml Milk - 5 grams
• 1 cup cooked sprouts- 7 grams
• 100g chicken - 26 grams
• 100g fish - 18 grams

So you need a proper Dietary Supplement intake with the regular diet plan to 

Firstly Know the approx. amount of protein in your supplements

• 1 scoop ON whey gold standard (fast-acting protein immediately post work out) - 24 rams
• 1 scoop ON NitroCore /BSN Syntha6 pre work out or anytime in the day (sustained release multi-blend of whey+egg+casein) -24 grams
• 1 scoop ON Casein (sustained release protein for bed-time) - 24 grams

Plan out your Diet

• Check if you have enough of protein food in each meal. If not, then add appropriate foods or half to 1 scoop of protein powder to you meal
• for eg, if your breakfast is oats / cereal in 200 ml milk, you are getting only 10 g first class protein. Add 3 eggs / 6 eggwhites / half scoop whey powder 
• or if you are lunch is 2-3 rotis + 1 cup dal + 1 cup curd + veggies + rice, then you are getting only 12 g protein (only curd is first class protein here, dal is not). Add half scoop whey / nitrocore
• PreWO: you can have Oats made in 1/2 milk+1/2 water + 4 or more eggs 
• Have 1 scoop of fast-acting whey first thing in the morning and post WO- that takes care of 24 g protein
• If your dinner is lacking in protein, you can boost it up with 100g paneer / 1 scoop casein (excellent sustained release protein)

Wish you health and fitness.