How to make the best use of protein

In the overwhelming noise and narrative of eat more protein we tend to forget two critical aspects - exercise and sleep. Both under-rated but crucial for assimilation of protein.
Exercise - it leads to calibrated wear and tear of our muscle tissue and the body needs this dose of breakdown to stimulate muscle protein synthesis. Consistency with exercise is the most crucial aspect. Atleast 150 mins/ week.
*Yes, protein shake is fine but the problem often is that the protein shake, in the absence of a wholesome diet, is just not effective. And exercise will then only lead to exhaustion, injuries and frequent illnesses. You can just skip the protein shake if it doesn’t sit well in your stomach and have a wholesome meal instead.
Sleep - Without it, any amount of exercise or protein intake, is pretty much useless. Sleep is where most, if not all, the repair work takes place. If you are eating protein for better hormones - GH, Insulin, Testosterone, etc., sleep becomes even more critical for you. Men need about 7-8 hrs a day and women can need upto 9 hrs around hormonal milestones.
Essentially, there is no alternative for a common sensical approach. Good health is not about consuming or avoiding the nutrient that is currently in spotlight but building habits that last a lifetime.
P.S. The anabolic ceiling is real. It means that your body is not going to have a protein sparing effect and optimally grow, repair and maintain just because you ate a lot of protein per meal.
Part 2 of the Protein series.
#protein #myths #facts

[@komalittrell]

Everytime I stray and go on binge watching my spoilt friends kind of fitness experts online... trying to keep up with their advice on almost everything from carbs,fats, supplements or protein... you come like a mother and give that comfort and uncomplicate things and put every thought where it belongs... where it always belonged since the last 10 years I started following you. And I feel sane again.

[@sowmyanagendra5383]

Wholesome food(local, seasonal, traditional , diverse, time tested), consistent exercise , good sleep (for harmones, digestion and heart health) 😊

[@vivekmoghe6769]

Thanks for समराइज्ड it.

[@parveenkaur885]

Thanks . Can you please explain what is wholesome food?

[@kaustubhjyotipal1562]

Great ..

[@prakashmungekar3119]

Exercise is the most under used drug . Growth , repair , maintenance . Something to contemplate on . This was really powerful.Brilliant narration .Thanks for sharing.

[@radhikafreebird6422]

Excellent presentation in these protein crazy times.. One would think that protein is the only food group. 😮 thank you for being the voice of common sense and science

[@bharati6190]

Love the way you explain things. Thank you! Please consider providing English subtitles for Hindi parts, Rujuta.

[@mussarratsultan5214]

Menopause wali series aap ne boht acche se samjhaya

[@WatermelonSugar1209]

Exercise to get thin is so myopic. Getting strength and have food mood is the main thing for me

[@radhuma1]

I think over getting thin ...mobility is the major benefit and to do that musclws need to stimulated

[@hari-yc2ij]

Hi Rujuta ji.
In your book 'Don't lose out workout' you have written that right after anaerobic/ strength exercises one must have whey protein. And protein in other natural food is not recommended..
I quote "The ‘natural’ chana, sprouts, eggs, chicken, etc. as ‘repair’ protein in the 4
R’s will disturb the blood flow to the working muscle group. And also
disturb both the nutrient delivery and waste removal from the damaged
muscle tissue. So it will lead to both lack of digestion and assimilation of
protein along with delayed glycogen replenishment, and all together it will
mean compromised recovery.
What I am saying is, keep it natural everywhere else, in all other meals,
and have the protein shake as the R for repair in your 4 R’s. It comes from a
milk source, and supplements (as against drugs) by regulation or law are not
unnatural."
I started whey and within weeks I had severe acne all over my face. I am confused.

[@dhananjaypatil972]

Very cute way of detailing the protein requirements for every meal ,
Lots of thanks ❤

[@amoghbajpai4145]

Thank you ma’am for this. Made me identify some major mistakes that I was doing.

[@latakaku4170]

Mam protein series Hindi me bhe banay please.....

[@sangitak68]

That was so wisely said.... loved it every bit.....thanks a ton RD

[@smitahatolkar5414]

Very useful information Thank you mam

[@shubhamsagade2468]

Our own wholesome nutritionist ❤

[@khushikishnani803]

Love to hear n see your videos always, and make most best of us on changing simple small things in life

[@jagtarkang5035]

Thx for your sane advice in these protein obsessed times.

[@bhaktiajwani8296]

Thankyou soomh ma'am...Soooo nicely Explained ❤❤❤

[@rakhibagaria8736]

Thank you very much for sharing this knowledge

[@ummeadil2949]

Raton ko jawaan karogay to din mein budhapa aayega...so well said.

[@bhavnavenkatraman6577]

Hello Rujuta! Very useful information. Can you make a video of strength training routine for young working women which is practically possible to follow instead of going to gym. Thanks! Keep doing the goodwork you do😊

[@suchimohanty6518]

Thanks a lot mam for sharing such useful information.. lots of love ❤

[@malalohana6360]

Thank you Mam for explaining about Protein 👍🏻

[@babydas2836]

Thank you for sharing very good information ❤❤

[@muhammedjaleelahmed6950]

Mam your qualifications please. What a excellent knowledge Ayr andaaz e bayaan

[@ManpreetKaur-wi7vn]

She is dietician of celebrities..kreena Kapoor nd all

[@kk-xx2zd]

Thank u maam for this knowledge...pls advice what should i do ...my husband has lot of digestion issues and has lost all muscles...he is looking v v weak

[@PBG54]

Excellent----good topic choosen

[@meghaverma6126]

Great knowlegde

[@sujathat4913]

Thank god i found this.i was obsesding about my protein intake as i am a vegetarian

[@gal_targareayn6721]

I know you are a vegetarian... But I would suggest eggs... Eggs today are unfertilized so they aren't exactly non veg... They are like mushrooms... Eggs are the only superfood currently

[@exploringtheunexplored7645]

Such an informative video.❤

[@mussarratsultan5214]

Mujhe apki batein boht acchi lagti hai

[@aishk1450]

I wanted to ask you regarding sleep. 8 or 7 hrs sleep should be undisrupted sleep? Usually mothers have to get up early to get children ready for school and then they sleep back in some cases.. so completing your sleep in portions is also ok?

[@radhapatki5656]

रूजुताजी,मला vertigo चा खूप त्रास होतोय. कृपया त्यावर एखादा vedio करावा अशी मी विनंती करते.मला exercise पण करता येत नाहीत. माझ वय 68 आहे.काहीतरी उपाय सुचवावा.

[@shekharchowdhary]

Thank you, Ma'am 💚

[@sonuboutique4355]

Explain in Hindi also mam

[@user-kf2ey4gv8p]

A great orator ❤

[@manishapahuja8530]

Please create videos in hindi n english mix. It's humble request

[@ManpreetKaur-wi7vn]

Mam want to a ask taking seeds as whole was our traditional food?

[@leenadalal7897]

Thank you ❤❤

[@mamtajoshi5]

Thank you so much 🙏😊❤

[@Asingh7773]

Please share what foods are good for women suffering from hirustism.

[@GodgamerRexyOfficial]

Thank you very much ❤

[@jagdishchawla2356]

You are so energetic

[@sunshinepink7551]

Thank you 😊 ❤🎉

[@ruchitaghosh1470]

Thanks

[@triggermet]

Can we take protein powder in water post exercise. Is it fine.

[@smitaratnakar7185]

Thanks a lot. ❤

[@archanajoshi4998]

उत्तम मार्गदर्शन

[@anamikabhayana1385]

Thanks❤❤

[@ayeshamajid5065]

mam your dress is decreasing your grace, modest dresses suits you .....

[@hydrox50playzc73]

Hi
My gym time is in the night 8 to 9 p.m
Please guide me what I eat after gym

[@svrmadhavi]

Lots of love to you mam

[@RohiniBRAchar]

Thank u thank u soo much mam

[@tried52]

U mean first damage by excercise then coverup with food wht u saying mam

[@parveenkaur885]

Madam whoesome food k examples bhi de please

[@priyankadularabusaria6469]

❤❤❤❤❤

[@20109w]

Mam now I m suffering from gut health problem & hormonal imbalance and not getting proper sleep .back pain also have alot each&everyday what l do .my mind totally disturb from one year I m from vadodara.

[@juhigupta4574]

Back pain hai toh sote samay takiya mat lagaiye, usse aaraam mil sakta hai...

[@sunilabhise3014]

Thank you

[@ShehlaKhan-pn2wt]

Mam to day your are looking soooo beautiful ❤️

[@mollybanthia9590]

Thanks your are looking nice ❤

[@umarathore5532]

I am a hypothyroid patient, can i eat soya food .. Thank you 🥰

[@juhigupta4574]

Soya avoid karna chahiye..

[@uddeshkoli9494]

What's meaning of time tasted combination

[@AmritaSatapathy]

Rice with dal or rajma chawal or Ghee with phulka are passed on generation to generation..these are ex of time tested ways

[@meghaverma6126]

Mam please make video on vaginal yeast infection and diet to be taken to prevent

[@swapnilkamble2429]

❤

[@lonely_lifee]

maam muje tho appse dosti krni hai . maa kasam kya knowledge hai appke pass

[@meenujasrotia1501]

👍

[@paramjitkaur9561]

Please aap hindi me bola kro. Thanks

[@anitakhandelwal4367]

Menopause ka tha na vasie he

[@anitakhandelwal4367]

Hindi me batao na

[@vandanaingule454]

मराठी किंवा हिंदीत सांगा

[@RanjeetKaurgill-xj7ky]

Please Hindi me bataye please 🙏

[@sumitdoshi2106]

रातो को जवान करोगे तो दिन मे बुढापा आयेगा 😂

[@arunarambhia5521]

Pls Hindi

[@anitakhandelwal4367]

Hello

[@mussarratsultan5214]

Hello mam
Thora hindi mai batao hum ko

[@tried52]

Wish u cud keep simple

[@baljeetkaurtiwana9770]

Can we exercise during periods. There is a lot information saying we shouldn't exercise

[@asmitagaikwad5684]

👍