Protein Week: How Proteins Can Help You Perform Better at Work

Much of our life is devoted to work, with 70 to 80% of all our time invested in this work. Since life in the business sector usually involves zero to negligible movements, we are exposed to noncommunicable diseases such as diabetics and hypertension. Another disadvantage of an inactive lifestyle is the loss of muscle health, especially in people whose job takes long hours behind the desk. Good muscle health allows us to enjoy all the key moments of life, such as walking with colleagues after lunch or managing the constant travel that we are often faced with. With good muscle health, we stay active at work and this dynamic is maintained even when we stay at home to spend quality time with our friends and family.

This opens the discussion about why muscles are so important in our lives. We need muscles to help us with our daily physical activities such as walking, running, lifting things. The genesis of all physical movements emanates from the network of 600 muscles that cross our body. Muscles are the basis of physical movement. Contrary to the traditional perception that muscle health is synonymous with bodybuilders and athletes, everyone must pay attention to their muscle health, especially because the sedentary lifestyle tilts the balance accordingly. An inactive lifestyle, which is common in the days of big business, can accelerate muscle loss, which can now occur in the thirties. The underlying benefits of muscle health are considerable. The interaction of muscle mbad and body fat in the body determines the metabolic health of an individual. Poor muscle health can ruin the posture and even make a person prone to falls.

Managing muscle health is an important life lesson. Introducing small lifestyle changes in a gradual way will help curb the downward spiral of muscle health. Steps such as climbing stairs instead of elevators, walking while conversing and giving up the seat instead of a standing desk at work will pave the way for physical movements and break the spell of the inactive period. Doing stretching exercises at work seems self-evident at first, but if applied, it can help you achieve the goal of improving muscle health.

Diet plays a central role in improving muscle health. A high protein diet ensures that muscle loss every day is controlled by new muscle synthesis. It maintains the balance of muscle gain with its loss. Now, why proteins help catalyze muscle synthesis, that's because all muscles are made up of proteins, which are the building blocks. Since we need to consume protein, it would be useful to know what is the desired amount that will be effective. A business professional with a sedentary lifestyle should consume about 2300-3500 calories and a woman in the same group would need about 1900 to 2800 calories compared to her daily physical activity. The unwritten rule says that on average, a person needs about 1 gram of protein per kilogram of body weight. To maintain good muscle health, an average man should consume about 60 g of protein, while women need 55 g of protein per day.

Proteins are divided according to the configuration of the amino acids that they contain. Animal sources of protein such as chicken, eggs, milk and seafood are complete proteins and contain all essential amino acids, while foods such as cereals, lentils and nuts contain labeled proteins. as incomplete because some amino acids are absent.

The ideal approach is to consume a portion of protein-rich foods in each meal, so you can accumulate the required amount. However, it is difficult to follow this approach because the imperatives of life in business often leave little room to prepare a balanced meal in all respects. The lack of protein in our diet can be offset by the consumption of protein supplements in different forms, such as cookies and powders.

-By Dr. Nandan Joshi, Manager – Nutritional Science and Medical Affairs, Danone India
Disclaimer: The views and opinions expressed by physicians are their independent professional judgment and we are not responsible for the accuracy of their views. This should not be considered a substitute for the doctor's advice. Please consult your doctor for more details.