Strength training is usually considered to be a youth sport but in reality, it has no age bar. Physical activities undertaken on a regular basis helps in building strength and wards off chronic diseases like cardiovascular disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis. Popular movie star Jason Statham has said, “Looking good and feeling good go hand in hand. If you have a healthy lifestyle, your diet and nutrition are set and you’re working out, you’re going to feel good.”
Achieving optimal strength
Optimum strength is achieved through training and a well-balanced nutrition. It doesn’t matter how good or effective your training program is; optimum strength to play a sport or to perform everyday task emanates from the macronutrients (carbohydrates, proteins & fats) that are consumed in adequate amount through our diet. The recommended allowance of nutrients should enable them to achieve maximum physical performance within the given physiological and biological attributes.
To maintain a good heart and healthy body, adequate protein consumption is a must. Unlike fat, protein cannot be stored but needs to be taken every day. If your goal is to have optimum strength – muscle building plays a vital role, which is best attained by ensuring you consume a good deal proteins through your diet along with carbohydrates and fats.
Proteins are made up of 20 amino acids, of which nine are considered ‘essential’, which the body cannot make them and therefore needs to be sourced from the food we eat. The other 12 are classed as ‘non-essential’ and can be produced within your body. ‘High-quality proteins’ such as eggs and meat offer more muscle-building amino acids than other protein foods and are therefore considered more valuable sources of protein, particularly if you do a lot of exercises.
Our body’s protein requirement also varies; depending on the activity or the sport we play. Individuals who partake in endurance sports like running marathons, swimming, gymnastics etc. require a protein intake of 1.2 to 1.5g /kg per of body weight /day.
Whereas, activities like hockey, cricket, basketball, football, volleyball, boxing etc. require a higher protein intake of 1.4 to 1.8 g /kg of body weight/day.
Sources of proteins:
- Eggs: Eggs is a great source of protein and a medium sized egg contains about 6.5 grams of protein
- Fish & seafood: Fish is a good source of protein and even contain iron & Vitamin B12. Some of the fish are also a power-packed source of omega-3 fatty acids
- Nuts: Apart from being a good source of Protein, they are also low in saturated fats and contain Vitamin E and other anti-oxidants
- Legumes: Beans, lentils and soybeans form a great source of plant or vegan proteins
- Milk & Milk products: Milk & Milk products are packed with proteins. They contain Whey protein and casein which is also protein
- Chicken: Chicken consists of high-quality protein. In 100 grams of chicken breast contains about 30grams (approximately) of protein in 100gms i.e. 70% of daily value, which is one of the highest sources of protein obtain from food
Chicken contains the nine types of essential amino acids for protein synthesis that our body cannot make itself and so we need to get them from food sources. It is the best natural and organic supply of proteins for the body making it the best source people involved in strength training or athletes.
Authored By: Vallari Shah, Nutritionist and Dietician
