Protein and Summer

Summer poses a challenge to this because heat weakens our digestive systems, killing hunger and disturbing digestion. During this period when little changes in the diet cause stomach issues, eating protein-rich food and digesting it without trouble becomes a challenge.

If you notice first class protein rich food sources are mostly nonvegetarian and vegetarian sources include mainly dairy. All these foods prove to be heavy during summer. So what to do and how to fulfill your daily protein requirements?

Let’s get some tips

1. Exercise: Yes, the best way to digest what you eat is to exercise. When most people think that since exercising burns calories the food is gone from the body but no. Burning calories only reduce calories, all other contents like fats, proteins, and vitamins still remain in the body and when not properly utilized get stored and puts pressure on organs causing indigestion. Exercise ensures that all the nutrients from food are digested, absorbed, and reached its destination to play their role, and waste is thrown out of the body.

2. Split the meals: In winter most people can eat in large quantities but in summer kills hunger hence instead of forcing yourself to eat the usual quantity of foods causing pressure on the digestive system, one must split the meals. It will help you avoid heaviness, and pressure on bodies systems and also fulfill your daily quota of nutrients.

3. Try summer special recipes: You can try various protein-rich cold recipes like gazpacho, ice creams (sugar-free, homemade version though), salads, cold meat sandwiches, or some protein coffees. You can easily find a number of such recipes on the internet.

4. Combinations: Instead of having pure protein-rich food recipes like the rest of the year try combining these foods with some vegetables or low GI carbohydrates like millet, vegetables, and fruits to aid easy digestion. E.g. Chia seeds cream smoothie, paneer or chicken salad, etc. Also, avoid two heavy foods at a time like ghee chicken or malai paneer as fats and proteins both takes time to digest it may cause heaviness or diarrhea. Stick to recipes like the ones mentioned here.

5. Protein supplements: Supplements are totally safe to take. Many patients with digestive issues are prescribed protein powders by doctors. But even if you are completely healthy and could not have enough proteins from diet then it is advised to take supplements. In summers since most of the protein foods are thermogenic and cannot be eaten in enough quantities adding a supplement is a great way to ensure ideal protein intake. Protein powders have simple formula which assures quick absorption of proteins without overworking your system.

But always remember not having enough protein can cause you a lot of damage like weakened body systems, some visible effects like hair fall, weakness, fatigue, low hemoglobin, and much more. Thus make sure to have your daily dose of protein.