Protein Power: Can we make smarter choices to fuel our best lives?...

My go-to page during a doom scroll on an “insta-aggregator” is the wellness and health food section. My mantra? Indulge, but make it healthy. Lately, I’ve been binging on protein bars made by a hot new player in the health and wellness space. The options are endless, and it seems like we’re finally jumping onto the protein bandwagon. But is this just a trend, or is it something more?

The molecular biologist in me cringes at labelling protein as just a trend. Too many long days and late nights were spent in the lab, striving to uncover functionality and solve yet another piece of the intricate cell biology puzzle. Life’s mission back then was to uncover deep insights into the inner workings of the cell. These days, my focus has shifted to the inner workings of the gym. A key piece of that puzzle is the synergistic effect of resistance training and protein supplementation.

A recent podcast on this topic taught me that protein turnover occurs at a rate of 2% per day. This means the body completely renews its protein every 50 to 100 days. Yes, even the protein in all our internal organs! Essentially, we grow a brand-new heart, liver, kidneys, and everyone’s favourite, skeletal muscle, every 2–3 months. This renewal process is what allows muscles to adapt to a training stimulus, like lifting weights to failure. Add a healthy dose of exogenous protein to the mix, and you’ve got the perfect recipe for muscle growth and strength. Moreover, if you care about healthy ageing, you’ll know that maintaining adequate dietary protein levels are non-negotiable.

At this point we could have the world’s longest conversation about what constitutes a healthy dose of protein for the average Indian. We could dive deeper, weighing the pros and cons of different protein sources. We could cite every nutritionist, dietician, researcher, or influencer advocating for every philosophy under the sun—ranging from the good to the bad and the downright ugly within this field. And yet, we’d still be here till the cows came home. (Which, controversially, are an excellent source of protein but please don’t tell the vigilantes.)

Now I am a generalist, and I firmly believe that the key to overall health lies in consuming whole foods over ultra-processed ones. Meal timing, portion sizes, and macronutrient balance all matter. Speaking of macros, I know how important protein is, so I make it a point to include some form of it in every meal, both plant-based and animal-derived. No scales, no calorie counting. Leucine is king when it comes to promoting muscle protein synthesis, and whey, with its high leucine content, is my supplement of choice. Once, I even mixed whey powder into coconut milk, froze it, and used it at will in my Asian curries. Go ahead, sue me—I love how convenient it is, and it doesn’t hurt that it tastes great. To satisfy my sweet tooth, I treat myself to protein bars. I know it sounds insane, but I’ve found myself inhaling one too many bars in a single sitting. Should I be worried?

After a deep dive into this new player, I find no reason for concern. In the founder’s story, they use adjectives that resonate with me deeply: overweight kid, healthy adult, and recreational runner. There is great solace in knowing that I’m part of a growing tribe, all aspiring to make a meaningful change—a change that demands a complete behavioural overhaul. With the recent surge in health-conscious brands, as evident during my doom scroll, this idea is gaining significant momentum. Are we in the middle of a health revolution? Unlikely. But "protein" is having its moment. And although we still have a long way to go before we fully understand all its nuances, the future seems rife with possibilities. Imagine if my aggregator app told me, “Hi! You need 123g of protein today. Here’s a list of

high-quality protein options from your favourite vendors.” Wouldn’t that be incredible? Personalized protein recommendations, just a few clicks away. One can only dream.

But until that becomes a reality, we’ll keep learning how to make better choices. We’ll read articles, listen to podcasts, and have real-life conversations—not just rely on an app. These are the choices that will help us hit our protein goals, sleep better, move more, stay consistent, and live our best lives. That’s the only future I care about.

In the meantime, for those you who want to geek out on any of this stuff, I have a few notes. Enjoy.

• The body absorbs protein for muscle building based on the absorption rate of the protein source. Whey protein is rapidly absorbed, so if it were your primary source, you would need to pulse 20 to 30 grams throughout the day. In contrast, meat and plant proteins are absorbed slowly. Even a single meal containing 100 grams of these proteins would be distributed over at least 12 hours, with most of it utilized for muscle protein synthesis. 1

• The Indian Recommended Dietary Allowance (RDA) for protein is 0.8g/kg/day, which translates to 40-80g of total protein per day. However, most of us can likely benefit from exceeding this amount. For instance, a meta-analysis study demonstrated that consuming up to 1.6g/kg/day in healthy adults led to significant gains in overall strength and lean mass. 2

• Combining protein intake with resistance training is the most effective way to maximize muscle gains. 3

• When choosing a protein source, prioritize its leucine content to optimize muscle gains. Leucine, a branched-chain amino acid (BCAA), robustly stimulates muscle protein synthesis. According to the "leucine trigger hypothesis," leucine plays a critical role in muscle protein synthesis in a dose-dependent manner. 4

• Adding 30-50g of protein to your first meal of the day effectively stimulates muscle protein synthesis. 5