Practical Ways to Meet Protein Needs When Forming Muscles

Protein is an important element that must be fulfilled when we want to build muscle. Without enough protein, muscles will be difficult to develop.

In addition, lack of protein when we are routine weight training will actually damage muscle cells. Consumption of protein can also help control hunger and make the stomach full faster after eating. Although the source of protein is not difficult to find in food in Indonesia, but the lifestyle of the community generally consume more carbohydrates and less protein.

Experts recommend a daily protein intake of around 46 grams for women and 56 grams for men. However, when trying to build muscle, of course the amount must be even higher. Milk protein An easy source of protein includes boiled eggs, peanut butter, cheese, low-fat milk, lean meat, or poultry meat. The practical way to increase protein intake is to consume high protein protein milk. 

At present, high-quality locally made milk is available, making it cheaper than imported milk. "Most fitness milk still needs to be imported, so the price is exorbitant. Local fitness milk that has been certified actually exists, but there is no high protein ratio and if calculated the price is more expensive than imported supplements, "explained Christian Dicky, CEO of Evolene. 

Evolene launched its flagship product, Whey Protein, which is made from filtering brown Swiss cow milk from a small town, Evelone, Switzerland. According to Christian, the superiority of the milk is that it is quickly absorbed by the body and has good quality protein, which helps to form solid muscles. 

"In one serving of Whey Protein it is equal to 25 grams of protein, equivalent to one serving of 100 grams of chicken breast. The fat content is very low, only one gram with a total of 125 calories per serving, "he said. He said, this product has received BPOM and FDA marketing authorization so that it is safe to consume, as long as it is in accordance with the recommended advice. 

"This product is not an instant drink that can change the body to become muscular in an instant but very effective in supplying the body's protein needs for muscle formation," he said.

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Healthy Diet for the Body and the Environment

We may already be very familiar with various types of diets that are widely known in the community. Moreover, for those who want to lose weight or maintain their ideal body shape. However, it turns out there are a number of diets that add to the damage to environmental sustainability. 

The EAT Lancet Commission gathered dozens of scientists across health disciplines from various countries. They develop a diet that not only makes the culprit healthy, but also pays attention to sustainable food production. In general, the literature calls this pattern a 'win-win' or mutual benefit. both for humans and nature. 

"Healthy and sustainable. EAT Lancet recommends a healthy diet for the sustainability of nature." During the Keto Diet, said EAT Lancet Commissioner Rina Agustina at a press conference at the Indonesian Ministry of Health Office, Kuningan, Jakarta, Friday (1/18/2019). At present, food inequality still occurs in the community.

On the one hand, there are people who are still having trouble getting enough nutritional food. On the other hand, there are groups of people who have excess food and are exposed to a number of non-communicable diseases. If no action is taken, the children and grandchildren who inherit the planet earth will potentially experience malnutrition and diseases that can actually be prevented.

 For this reason, EAT Lancet Commissioner Rina Agustina said, there needs to be a dietary transformation that is carried out immediately. "All must get healthy food," said Rina Agustina. Most studies conclude, a diet that is rich in plant-based food sources and less animal-based food will be more beneficial to health and the environment. However, there is still no global consensus on the definition of healthy food and sustainable food production. Then, what kind of diet is considered ideal? 

Expand vegetables and fruit 
As an illustration, take a plate. Fill 50 percent or half of the dish with vegetables and fruit. Next, half of the remaining plates are filled with whole grains, vegetable protein, unsaturated fats, and a little animal protein. 

Unfortunately, said Rina, there are still many Indonesians still not filling most of their dishes with vegetables and fruit. White rice or carbohydrate sources still often dominate dinner plates. 

Rina added, efforts to educate the public to replace rice with other carbohydrate sources, such as sago, cassava, corn, and others, continue to be done. "

The ancestors ate it. Actually (this) must be promoted because it will help us improve health and reduce damage to the earth," said Rina.

 Avoiding red meat
This "win-win" diet encourages consumption of other animal sources, such as fish and seafood, and avoids red meat. Red meat is considered to have a negative impact on the long term. Among all carbon traces, red meat is called leaving the most traces. In addition, said Rina, many parties have proven that red meat has a lot to do with mortality.

"The role of red meat is consistent with the incidence of cardiovascular disease, death, etc. Especially those that are processed," he said. "The point is diversity. Food diversity and we encourage more plant-based sources."

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