Proteins are the macronutrients required by the body for cell and DNA repair, growth, healing, muscle-building and tissue repair. Proteins are made of amino acids out of which nine are essential and need to be supplemented from food. Complete proteins contain all nine essential amino acids and are obtained from animals, whereas incomplete proteins are missing one or more essential amino acids and derived from plants. Pulses and grains combined with animal-based protein give you a complete amino acid profile. Cereals lack lysine and pulses lack methionine but when you mix both, you’ll get a complete protein.
A common misconception is that if you take a scoop of whey protein and eat a high-protein meal, that protein goes directly into the muscles. It doesn’t work that way. Your body first breaks down protein into amino acids. It’s the amino acids that contribute towards proper lean mass that gives muscle fuel and gives power to your cells. Ultimately muscles don’t grow overnight; it needs discipline and dedication. And if you are a person going to college, office or even a homemaker you don’t need to bulk your body with heavy whey protein as an excess of anything when unused is never good for the body. It’s good for bodybuilders and athletes as their work is to eat-train-sleep-repeat. But our lifestyle is different. Don’t consume proteins like them if you can’t train like them.
Excess proteins come with their own problems because it’s not about quantity – it’s about quality. The body cannot absorb excess proteins; so, it gets stored as glucose and ultimately gets converted to fat. Hence people who keep taking excess protein for better muscle build end up getting abdominal fat because excess protein does not get absorbed at one time. On the other hand, a high-protein meal throughout the day can cause a more acidic environment in the body, indigestion, bloating, heaviness and in the long run will also put more pressure on the kidneys for its detoxification.
For people who want to build a healthy body without loading on an excess of protein shakes can look forward to a healthier version of sattu buttermilk. Sattu is your roasted chana or gram dal in powdered form. Here is how you can reap the benefits of sattu, post-workout:
Sattu contains about 20 per cent protein by weight.
It contains calcium, iron, manganese, potassium and magnesium—all essential in tissue repair after a strenuous workout.
It is the best summertime beverage in states with high temperature and so helps your body cool down post-workout.
As it is a plant-based protein, it has a high biological value of 74. A biological value (BV) is an indicator to assess the quality of proteins. BV refers to how readily the digested protein gets utilised for protein synthesis in our body. The higher the number the better the quality.
A large portion of sattu is carbohydrates — giving you an instant burst of energy and easily absorbed in the bloodstream. If you are fatigued by heat and feeling drained in the sun, there is nothing better than sattu.
A person who wants to gain weight can consume sattu buttermilk twice a day because it helps in increasing one’s appetite. This happens due to the potassium and magnesium present in it.
For weight loss a person can consume sattu because it reduces bloating. It’s low in glycemic index and so controls sugar levels, increases metabolism and helps your body burn calories effectively.
When you mix sattu with buttermilk you make a potent post-workout drink because you get a high biological value of 90 with a complete amino acid profile that gets absorbed well in the body.
Buttermilk is created by mixing curd with water and a great source of probiotics to improve digestion. People who are lactose intolerance have been seen to tolerate the curd well because the lactose is broken down by the healthy bacteria itself into lactase. Let’s make sure we stick to A2 milk’s curd and enjoy your healthy shake post-workout to keep your digestion in check and gain proper muscle mass.