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Lesson 3 of 5
Protein for active people
Direct answer: ICMR-NIN's recommended allowance of 0.83g of protein per kg of body weight a day applies regardless of physical activity or gender. It adds that requirements are not as high as commonly perceived and that most athletes can get the recommended amount through food alone. A varied diet with pulses, milk, nuts, eggs or meat covers it.
Which foods bring protein?
Pulses, milk and curd, nuts and seeds, eggs, fish and meat; combining cereals and pulses improves protein quality.
Do active people need more?
ICMR-NIN states the RDA regardless of activity; a dietitian can advise for heavy training.
What about protein powders?
ICMR-NIN says consuming a lot of protein as supplement powders is not advisable; ask your doctor.
FAQ
How much is that for 65kg?
About 54g a day, per ICMR-NIN.
More detail?
See Level 3, 'How much protein do you need?'.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 8, PDF p. 75 / printed p. 58 (RDA, regardless of activity); PDF p. 77 / printed p. 60 (requirements and athletes; supplement powders)
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Nutrition for an Active Life: all 5 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.