Rightways Technologies: Protein

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Tuesday 7 May 2024

Diversify your protein sources for better nutrition

Protein, an essential nutrient needed by our body, can be found in both animal and plant food sources

One way of increasing your plant-based protein intake is by mixing your protein sources in one meal, e.g. you have dhall and chickpeas, alongside fish, in this dish. — Filepic

When discussing protein in our diets, we often think of animal-based protein sources, such as meat, fish and poultry.

But did you know that protein is also available in foods originating from plants?

In fact, it is essential to include these plant-based protein sources in our diet as part of our healthy eating plan.

Before delving deeper into the topic, we need to understand what protein is and why we need to eat foods containing it.

Apart from carbohydrates and fats, protein is a major nutrient needed by our body to function properly.

It contributes significantly to the growth and maintenance of our body, including the formation of new cells and the repair of old ones.

Additionally, protein serves as the building block for enzymes and hormones, which are key to various biological processes in the body.

It also provides energy when the supply from carbohydrates and fats is insufficient.

As protein is essential for cell growth and repair, adequate intake is important during periods of rapid development, such as during childhood, adolescence, pregnancy and breastfeeding.

In addition, sufficient intake of high-quality protein by the elderly is important to help improve mood, boost resistance against stress and prevent muscle loss.

In the most recent update to the Malaysian Food Pyramid, protein-rich foods are placed on the third level from the base, indicating that they need to be consumed in moderation.

According to this guideline, individuals are advised to incorporate a balanced mix of protein sources into their daily diet.

The Food Pyramid recommends one serving of fish; one to two servings of poultry, meat or eggs; and one serving of plant-based protein foods.

To achieve optimal health, adults are encouraged to aim for approximately one gramme of protein per kilogramme of body weight daily, as per the Malaysian Recommended Nutrient Intake (RNI) of 2017.

This means an individual weighing 70kg should aim for an intake of 70g of protein per day.

Understanding protein sources

As mentioned earlier, protein is not solely sourced from animal-based foods, such as chicken, meat, eggs and fish.

Indeed, protein can also be obtained from plant-based protein foods such as legumes, nuts and soybean products, which are equally nutritious and beneficial for our body.

Hence, incorporating both animal- and plant-based proteins into our daily meals can provide a higher quality of protein to support overall health.

To help us make better dietary choices, let’s learn more about the different sources of protein:

> Animal protein

Fishes such as Indian mackerel (ikan kembung), salmon and herring are excellent sources of protein with lower levels of saturated fats compared to meat and poultry.

Additionally, they are rich in omega-3 fatty acids, which are essential for brain development in children.

Shellfish varieties like crabs, lobsters and shrimps offer lean protein with minimal saturated fats and calories, and are high in many micronutrients.

Meat and poultry are complete proteins that contain all the essential amino acids.

They are also high in minerals and vitamins.

The fat content may vary depending on the cuts, with examples of lean options including skinless chicken or turkey breast, and beef or pork tenderloin.

A cost-effective protein source, eggs provide excellent quality protein containing all the essential amino acids.

Additionally, egg yolks are rich source of polyunsaturated fatty acids, which are good fats.

> Plant-based protein

Legumes are generally low in fat, high in dietary fibre, and free from saturated fats and cholesterol.Soybean is considered as one of the best complete protein sources and can make a pretty delicious dish, such as this Szechuan mapo tofu. — Filepic

They are also a good source of B-group vitamins and contain phytochemicals and antioxidants.

However, they are incomplete proteins as they are low in some essential amino acids.

Examples of legumes are dhal, lentils, peas, chickpeas and peanuts.

Nuts are nutrient- and energy- dense foods that contain high amounts of protein, healthy fats, phytochemicals and antioxidants.

They are also rich in dietary fibre and various micronutrients.

Examples include almonds, pistachios, chestnuts and hazelnuts.

Soybean is considered as one of the best complete protein sources.

Soybean foods are widely consumed and available in various forms.

They are also rich in protein, dietary fibre, unsaturated fat, vitamins and minerals.

Examples of soybean foods are soymilk, tofu, tempeh and natto.

Increase your plant-based proteins

Here are some practical tips to boost your intake of plant-based proteins:

Add legumes to dishes
Try mixing plant-based proteins and animal proteins in the same dish.
For example, you can prepare stir-fry shrimps with added tofu or incorporate chickpeas into beef stew.
Include legumes daily
Aim to incorporate a serving of legumes every day as part of your daily protein intake.
For example, you can have lentil soup with bread for breakfast, instead of toast with kaya.
Have a variety of legume dishes
Prepare different legume dishes to keep your meals exciting and nutritious.
For example, you can have stir-fry tempeh one day and braised tofu the next.
Choose legumes or nuts as snacks
This is an easy way to increase your plant-based protein intake.
However, be mindful of portion sizes, especially with nuts, as they are high in calories.
For example, you can have steamed chickpeas, boiled peas/edamame, roasted almonds or chestnuts for a satisfying and nutritious snack.

Also, follow these simple cooking tips to ensure that you get the essential nutrients needed by your body, while avoiding excessive intake:

Choose skinless or lean cuts
Opt for skinless chicken or duck parts, and lean cuts of beef, lamb or pork, when buying meat or poultry.
Otherwise, you can also remove the skin or trim excess fat before cooking to reduce saturated fat intake from animal protein.
Include plant-based protein foods
Add plant-based protein foods to your grocery shopping list to diversify your protein options when cooking dishes.
Use healthier cooking methods
Cooking methods can also affect the quality of your protein intake.
Choose to cook by steaming, stewing, braising, boiling, poaching, grilling, roasting or air-frying.
Limit deep-frying and breading as these methods will cause the food to soak up more oil during cooking, hence adding more fat and calories to your intake.
Limit intake of organ meats
Organ meats such as the liver, spleen or kidney are nutritious, but also high in cholesterol and saturated fat.
Consume them in moderation to maintain a balanced diet.

When we have mixed rice for lunch, protein-based dishes are often the star of the meal.

However, most of us tend to choose chicken or meat as the primary protein source.

It is worth noting that dietary guidelines recommend including at least one serving of fish and one serving of plant-based protein as part of our daily protein intake.

This will ensure that we have a variety of protein sources in our diet.

Combining both animal and plant-based proteins in our diet will also provide higher-quality proteins for our body.

So go ahead and try some different protein-based dishes in your menu.

ByTan Ye Ting and Georgen , who are members of the Malaysian Dietitians’ Association (MDA). This article is contributed by Nutrition Month Malaysia (NMM) 2024, an annual community nutrition education initiative jointly organised by the Nutrition Society of Malaysia, MDA and the Malaysian Society of Body Composition. NMM’s annual Food-Fit-Fun Fair will be held in Pavilion Bukit Jalil, Kuala Lumpur, on May 22-26 (2024).

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Friday 9 December 2022

Gaining lean muscle mass

Tips for men who want to build muscle effectively and gain lean muscle mass

In order to grow your muscles, you must apply enough stress for them to become fatigued. — 123rf.com

For most males, hitting the gym is a way to get healthy, look good and feel more confident.

To get the most out of a workout session, a good understanding of health and nutrition can help maximise results.

However, if you were to ask most men what it takes to build muscle, they’d probably say that you just need to eat protein, protein and more protein.

Sure, protein is important.

After all, your muscles are made of protein, and your body requires adequate protein in the diet in order to have the building blocks it needs to build muscle mass.

But protein alone won’t do.

You also need to pay attention to the rest of your diet and exercise routine.

To help men start off on the right track, here are some tips on how to build muscle effectively.

Strike the right balance

A lot of people who are trying to bulk up are also trying to lose body fat at the same time.

But sometimes, the approaches they use to meet those goals are at odds with each other.

They’ll take in plenty of protein, which, when coupled with a strength training routine, should lead to more lean mass.

But they may also cut their total calories back too far in an effort to get “shredded.”

That can be a problem.

If you cut your calories too much, some of the protein that you eat is going to be burned for fuel rather than being used to support muscle development.

So, to effectively build muscle mass, you want to ensure that you have enough calories to support your activity and the right balance of nutrients.

Don’t shy away from healthy fats, as they are a vital structural component of every cell membrane, including muscle cells. — Photos: Herbalife Nutrition

Fuel up with carbohydrates

Many bodybuilders see carbohydrates as the enemy, and that can be a mistake.

Yes, highly refined carbohydrates and snacks hardly do the body good.

But the right carbohydrates help to fuel activity, including working muscles.

Good sources can be found in whole grains, beans, fruits and vegetables.

Without adequate carbohydrates to fuel your exercise, some of the protein you’re eating might get burned for fuel.

So, to avoid “burning the candle at both ends,” make sure to include enough high-quality carbs in your diet.

Get some healthy fats

Dietary fat is sometimes underappreciated by some athletes. Like carbohydrates, fats may have an undeserved bad reputation.

Small amounts of the right kinds of fats are very important.

That’s because certain fatty acids, the building blocks of dietary fats, are essential as the body can’t make them.

Fatty acids are a vital structural component of every cell membrane, including muscle cells.

The body relies on fat to fuel moderate intensity, longer-term exercise.

That’s just the type of exercise that might be coupled with a strength training regimen to build mass and lose body fat.

Good sources of fatty acids include nuts. seeds, fatty fish, olive oil and avocado.

Protein intake and timing are key

Protein is crucial for muscle development, but instead of simply focusing on the amount of protein you take in, you should also pay attention to the timing of your intake.

The process of muscle protein synthesis (MPS) is stimulated by strength training activity, but it’s also stimulated when you eat protein.

This is one reason why those looking to bulk up should aim to spread their protein intake evenly over meals and snacks throughout the day.

MPS is greater under these conditions than it is under a more typical pattern in which little protein is consumed in the morning, a bit more at lunch, and then a large amount at dinner.

And, a bedtime snack containing about 25g of protein can help to stimulate MPS during the night.

Both plant-based and animal- based protein sources provide the necessary building blocks for MPS, but different proteins are digested and absorbed at different rates, so taking in a variety of protein sources could allow a prolonged release of amino acids into the system.

For example, dairy products contain two proteins: whey and casein.

Whey is considered a “fast-acting” protein, while casein takes longer for the body to process.

It’s the reason why many athletes turn to dairy proteins since they provide a sustained release of amino acids over a longer period of time.

However, animal proteins aren’t necessary in order to build muscle.

With careful planning and attention to total intake, even vegetarians and vegans can consume enough protein to support muscle development.

A fruit and milk/soy smoothie or yoghurt is a good recovery food option after a strength training session.

Best diet tips

> How to spread your protein intake, and how often should you eat?

Ideally, you’ll want to time your eating so that it works with your workout, but also aim for three regular meals and a couple of snacks – making sure that they are balanced with both carbohydrates and protein.

That way, you can provide your body with the fuel it needs from the carbohydrate, as well as a steady supply of protein to stimulate MPS.

> What to eat before a workout?

You want to start your workout well-hydrated and well-fuelled.

For fluids, drink about two cups of water two to three hours beforehand, then have another cup about 15-20 minutes before.

The length of time between the time you eat your meal and the time you work out will dictate the type of meal you have:

If you have a few hours to digest, then a balanced breakfast that might include foods like eggs, yoghurt, whole-grain toast or cereals, milk/soy milk, and fruit would be appropriate.

If you’ll be eating fairly close to the time you work out, then something like a protein shake will take less time to digest.

Just be sure your shake includes not just protein but a source of carbohydrates, too.

So, in addition to a protein powder and/or milk or milk alternatives, include foods such as fruits and vegetables (such as carrots or sweet potato); you can even toss in some rolled oats.

> What to eat after a workout?

After you exercise, your muscles need some healthy carbohydrates and about 10-20g of high-quality protein to help them repair and recover.

A tub of yoghurt, a turkey or nut butter sandwich, a smoothie made with fruit and milk or soy milk, or a bowl of cereal and fruit are all good recovery foods after a session of strength training.

> What are good snacks in between meals?

Snacks should include the same healthy balance of protein and carbohydrates.

Some snack bars have a good balance of protein and carbohydrates and are convenient to carry with you.

Other quick snacks include a hard-boiled egg with whole grain crackers, yoghurt with fruit, or raw vegetables and hummus.

> How to gain muscle without putting on fat?

In order to build muscle, your body does require additional nutrients and calories, but that doesn’t give you licence to eat as much as you want.

If you take in more calories than you burn – whether from unhealthy, fatty, sugary foods or from a healthy well-balanced diet – those calories will get stored as body fat.

Choosing lean proteins, such as fish, poultry, low-fat dairy products, beans and tempeh, will help ensure that your body gets the protein it needs without excess calories.

Similarly, choose healthy carbohydrates – fruits, vegetables, whole grains – over sugars and refined starches, so you can reap the benefits without the extra calories.

Left: Muscle growth happens with rest, so give yourself a day off to recover from your workout session. — dpa

Designing a plan

You need more than just protein in your diet to get the nutrients you need to build muscle.

The same applies to your exercise routine – doing the right workouts will help you reach this goal faster and more effectively.

Sports performance and fitness specialist, Denise Cervantes, shares her favourite tips for strength training.

Strength training, also known as resistance training, is the main form of exercise you want to focus on to build muscle.

These exercises include weightlifting or bodyweight training (without weights) to improve your strength and strength endurance.

When you are training to increase strength or gain muscle, there are two things you need to make sure you are doing in your training to initiate the physiological change for hypertrophy (muscle growth in size).

First, you need to make sure you are creating mechanical tension, meaning you are using a heavy enough weight to challenge the muscle through a full range of motion.

Secondly, your training must also cause metabolic stress.

You will know you have done so when your muscle becomes fatigued, because it has used all of its stored energy to fuel its contractions to complete the repetitions.

This is a good thing!

These stresses you apply to the muscle will cause damage to the muscle fibres, causing “micro-tears,” which then send signals for the cells to regrow stronger and bigger.

And remember, growth happens with rest, so make sure to follow a well-designed programme that gives you a day to rest the muscle you just worked so it has a chance to recover and grow.

To see continual improvements from strength training, you should gradually increase the weight and number of repetitions.

Pretty soon, you’ll be a lot stronger physically and attracting a lot of attention!

By SUSAN BOWERMAN

Susan Bowerman is senior director, Worldwide Nutrition Education and Training, Herbalife Nutrition. For more information, email starhealth@thestar.com.my. The information provided is for educational purposes only and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

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