PROTEIN SUPPLEMENTS FACT SHEET

PROTEIN Protein is one of three macronutrients used by

the body for energy. These macronutrients include protein, carbs and fats.

Scientifically, protein is a series of amino acids linked together like a chain. The links that hold these amino acids together are known as peptide links. Amino acids are the primary source for nitrogen in the body. Having a positive nitrogen balance is essential for proper muscle growth and repair.

TOP 5 NUTRITIONAL REQUIRED FOR GOOD HEALTH Complex Carbohydrates: Known for providing lasting

energy, these carbohydrates takes more time to digest. Protein: Boosting energy and repairing muscle fatigue,

protein takes longer to digest and in turn generates large amounts of energy. It is also necessary to have foods such as almonds, whole wheat crackers for keeping you energized for a longer time.

Iron: Important for the development of the placenta, this mineral is essential for the growth of the baby. It not only provides energy; and if you’re fatigued easily, then iron is the perfect choice for you.

TOP 5 NUTRITIONAL REQUIRED FOR GOOD HEALTH CONTD. Calcium: Lactating mothers must consume sufficient

calcium through milk and milk products. It will not only help in development of bones but will also help the baby in absorbing calcium.

Fluid intake: Apart from the essential minerals and vitamins, the human body requires water, which helps in maintaining the body. It will keep you hydrated and energized. Drink at least 8-10 glasses of water.

IMPORTANCE OF PROTEIN

Protein is essential for growth and repair of the body and maintenance of good health.

Protein also provides energy; 1 gram provides 17 kJ (4 kcal).

The Reference Nutrient Intake (RNI) is set at 0.75g of protein per kilogram bodyweight per day for adults.

The amount of protein we need changes during a lifetime.

SYMPTOMS DUE TO PROTEIN DEFICIENCIES Edema: Edema is fluid found under the skin. The fluid affects

the feet, legs and ankles. Protein is required in order to maintain a proper balance of water in the body. Without it, your body may not store water in the proper way.

Weight Loss: Weight loss is also one of the notable symptoms of a lack in protein. It may lead to muscle wastage, as muscles are broken down by your body in order to meet the protein requirement.

SYMPTOMS DUE TO PROTEIN DEFICIENCIES CONTD. Thinning of Brittle Hair: A protein deficiency can also cause the

thinning of hair as well as hair loss. Hair is all about protein and a deficiency may lead your hair to an unhealthy state. If the deficiency is severe, you may also face hair loss.

Pale skin: Flawless skin contributes to your beauty. Skin that burns frequently and loses pigment in the sun is mainly due to a lack in iron and protein. Foods that include rich iron content also possess protein. Protein is essential to making use of iron properly by the body. Lack of iron and anemia causes pale skin.

BENEFITS OF PROTEIN SUPPLEMENTS Losing weight Anti-cancer properties Lower cholesterol Asthma Lowering blood pressure and reducing risk of cardiovascular

disease

PROTEIN - DEVELOPING OR MAINTAINING A MUSCULAR STRUCTUREProtein is an essential ingredient, especially for building muscles, tissues and for repairing muscles after a grilling schedule. The best way to calculate the amount of protein required by a teen gymnast is to multiply her weight in pounds by0.85 and divide it by 0.22. Healthy Fats

Fats are essential for building body cells, for protecting organs and to aid in vitamin absorption. It is important that there’s 20-25 percent calorie intake from fats.Fitness of Bones

A gymnast at least requires 1,300 mg of Calcium and 15 micrograms of Vitamin D. It helps in making bones stronger, which further helps gymnasts in their performance and prevents bone fractures.Iron Requirement

A teenage gymnast’s diet must consist of 15 mg of Iron. Essential for oxygen transfer, it strongly affects the body of a gymnast.

POSSIBLE SIDE EFFECTS

Stomach pains Cramps Reduced appetite Nausea Headache Fatigue

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