One friend of mine began visiting the gym a few months back. As with most people new to exercising, he was not concerned about protein consumption at all.
In fact, his belief was that he was consuming adequate protein.
“You know what? I eat chicken everyday,” he said.
A week later, he decided to calculate his protein intake by recording his entire food intake for the day.
It was a surprise to him how little protein he was consuming daily.
And trust me; he’s not alone.
Many Pakistanis think that if there is meat, eggs, or daal in their diet, that means they’re consuming sufficient protein.
The Problem Isn’t the Food
Pakistan’s cuisine is far from bad. Quite contrary to what you may believe, Pakistani cuisine offers meals that are healthy, affordable, and tasty.
The problem comes when all traditional meals are made from either roti or rice. For example, breakfast may consist of parathas with tea. In lunch, there can be daal with roti. In the night, dinner consists of curries with rice. None of these meals is unhealthy.
The concern is whether these meals offer adequate amounts of protein.
Breakfast Is Usually the Weakest Meal
And to be frank about it, it is at the breakfast table that most fail miserably. While it does taste wonderful to drink a mug of chai, it certainly lacks a significant amount of protein content. Toast with some jam or a plain paratha would be another example.
Before anyone has had enough eggs, which could be either one or two pieces only, they rush out to their workplace or university.
Daal Gets More Credit Than It Deserves
This may seem surprising to some people. There is no doubt that daal has its share of protein. However, for some reason, somewhere down the line, a large number of people came to perceive it as high protein food.
Yes, it surely helps add protein to your diet, but then depending on daal alone makes it hard to fulfill high protein requirements.
Especially if you work out regularly.
The Chicken Illusion
Here’s an observation of mine. If you ask anyone whether he eats chicken regularly, their reply will invariably be affirmative. Then you ask him how much. Immediately, his response alters. Some tell you he ate just small chunks in a chicken curry. Others tell you he had what was left of the family dinner on that particular day.
The difference between having meals containing chicken and having a substantial quantity of chicken to contribute to your protein needs is quite huge.
Few people take the trouble to consider that difference.
Why Gym-Goers Start Paying Attention
For years, protein wasn’t something I thought about either. Most people don’t. Then they start lifting weights. A few months pass. Progress slows down. Recovery isn’t great.
Strength isn’t increasing the way they expected. That’s usually when protein enters the conversation.
Not because it’s some magical nutrient, but because it’s one of the building blocks your body actually uses to repair and maintain muscle tissue.
The Surprising Part
What catches many people off guard is how quickly protein adds up, or doesn’t.
It is possible for someone to eat three full meals and not even come close. Someone else might eat two smaller meals and yet consume more due to the inclusion of protein like eggs, yogurt, chicken, fish, and others. This is why assumptions may not always be accurate.
The only solution here is to find out how much one is actually eating.
Food First Still Makes Sense
Whenever protein is discussed, the conversation usually turns toward supplements.
But food should still do most of the heavy lifting.
- Eggs.
- Chicken.
- Fish.
- Yogurt.
- Milk.
- Beans.
- Daal.
These foods have been part of Pakistani diets for years. The challenge isn’t finding them. The challenge is eating enough of them consistently.
When Convenience Becomes a Factor
- Life gets busy.
- People have jobs.
- Classes.
- Family responsibilities.
Everyone does not have the time to plan several meals based on protein. That is why there comes a point where active people begin seeking alternatives that would be more convenient for them.
A Common Misunderstanding About Creatine
Some people are so focused on thinking about creatine that they do not even pay attention to eating protein. However, they are two different concepts since protein and exercise go together.
What About Mass Gainers?
However, they have their place in some cases, but not for all. Many individuals, they need more protein instead of calories.
Don’t Ignore Overall Nutrition
Indeed, protein is necessary, but good health doesn’t depend on protein only. Incomplete nutrition may cause other complications.
Final Thoughts
The average Pakistani diet probably provides more protein than many people think—but less than many people assume.
It may seem counterintuitive, but it is true. People are rarely suffering from protein deficiency. They simply do not consume enough protein because they think they do. It isn’t until they sit down to review their food intake that they realize it. In some cases, what you lack is just as important as what you eat.