Thread by @BhavanChad

Eating healthy amount of protein everyday is expensive as per Indian standards

But the money you save now by eating unhealthy food is the money you pay to the hospitals in the future

Protein 101 - The myths, the mental blocks and the protein basics

~ Thread 🧵~

Myth : High Protein damages your kidneys

When you say that protein damages your kidneys, you are saying that

All your ancestors who only ate meat before the invention of agriculture died of kidney failures

Which obviously seems ridiculous

Also, Are you really taking high protein for a long period of time?

Have you ever taken 200gm of protein?

That's equivalent to eating 1kg of chicken

Can you do it everyday for an year?

If your answer is No, then that's irrelevant to you

Your problem is not risking kidney failure by eating high amount of protein

Your problem is struggling to eat enough protein

Most of your lives will be changed if you eat just 1gm/lb of protein everydaym

Mental blocks

I come from an Indian household where we eat chicken or mutton only on Sundays

That too we used to get 1kg of chicken for a 4 member family and eat it for both lunch and dinner

It is the case in most Indian homes

We are not used to eating meat or protein daily

This was a huge mental block for me when I started eating protein daily

You need to get past this mental block

My advice for you initially is to start eating meat/protein on the days you workout

Slowly increase the quantity and frequency

How much protein?

Protein = (Bodyweight in kg) x 2

So a 70 kg person needs 140gm of protein

Overweight people:

Protein = (Lean Muscle Mass in kg) x 2

Say you are 100kg and 25% bodyfat

Then you have 25kg of fat

Remaining 75kg is lean muscle mass

Protein = 75 x 2 = 150gm

How to calculate protein?

When I say you need to eat 100gm of protein, I don't mean you eat 100gm of chicken

If you eat 100gm of chicken, you get only 25gm of protein

So to get 100gm of protein, you need to eat 400gm of chicken

Go learn the protein content of various foods

Protein sources

Non-veg
✅ Chicken
✅ Mutton
✅ Fish
✅ Prawns
✅ Egg

Veg
✅ Paneer
✅ Lentils
✅ Beans
✅ Milk
✅ Whey Protein

How to meet your protein targets

Sample:

Breakfast - 3 eggs - 3x7 ~ 20gm

Lunch - 200gm chicken with white rice = 2 x 25 = 50gm

Dinner - 200gm chicken with white rice = 2 x 25 = 50gm

Evening - 1 scoop whey protein=25gm

Boom! That's nearly 150gm of protein

If you are new to this, then I advice you to first target 100gm of protein everyday

For vegetarians, whey protein will be of great help

You can consume 2 scoops of whey protein without any problem that's 50gm of protein

That's it!

How much protein did you eat today?

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