Protein amino acid profiles

Amino acids, often referred to as the building blocks of proteins, are compounds that play many critical roles in your body. They’re needed for vital processes like the building of proteins and synthesis of hormones and neurotransmitters. Some may also be taken in supplement form for a natural way to boost athletic performance or improve mood.

They’re categorized as essential, conditionally essential or nonessential depending on several factors. Amino acids are organic compounds composed of nitrogen, carbon, hydrogen and oxygen, along with a variable side chain group.

Your body needs 20 different amino acids to grow and function properly. Though all 20 of these are important for your health, only nine amino acids are classified as essential. These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Essential amino acids can’t be made by your body and must be obtained through your diet.

When you eat protein, it’s broken down into amino acids, which are then used to help your body with various processes such as building muscle and regulating immune function .

There are several nonessential amino acids that are classified as conditionally essential.

An amino acid that can be made by humans and so is not essential to the human diet. There are 11 nonessential amino acids: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

These are considered to be essential only under specific circumstances such as illness or stress.

For example, although arginine is considered nonessential, your body can’t meet demands when fighting certain diseases like cancer.

That’s why arginine must be supplemented through diet in order to meet your body’s needs in certain situations.

The nine essential amino acids perform a number of important and varied jobs in your body.

Though amino acids are most recognized for their role in muscle development and repair, the body depends on them for so much more. That’s why essential amino acid deficiencies can negatively impact your entire body including your nervous, reproductive, immune and digestive systems.

Foods that contain all nine essential amino acids are referred to as complete proteins.

Complete protein sources include:





Dairy Products

Soy, quinoa and buckwheat are plant-based foods that contain all nine essential amino acids, making them complete protein sources as well .

Other plant-based sources of protein like beans and nuts are considered incomplete, as they lack one or more of the essential amino acids.

However, if you’re following a plant-based diet, you can still ensure proper intake of all essential amino acids as long as you eat a variety of plant proteins each day.

For example, choosing a variety of incomplete proteins such as beans, nuts, seeds, whole grains and vegetables can ensure that your essential amino acid needs are met, even if you choose to exclude animal products from your diet.

Obsession with protein

In this rat race of fitness we are consumed by many protein supplement industry and are subconsciously forced to buy them. Not that they don’t work, supplement are great way to fill out missing macros but cannot be a replacement for actual meals.

Protein is found in every cell of out body and are necessary for the well being of our body

Protein contains carbon, hydrogen, oxygen and nitrogen. They are distinguished from carbohydrates and fats by the presence of nitrogen. Protein molecules which are made up of 100’s of amino acids are much larger than carbohydrates or lipids (fats) molecules.

Functions of proteins

  1. Basic body composition(forms muscle)
  2. Growth and repair of our body
  3. Muscle contraction
  4. Control body function through hormones
  5. Immunity
  6. Transport oxygen and nutrients
  7. Regulating metabolism
  8. Energy

However we don’t need as much protein as we think. Protein deficiencies are very rare.


Every person needs different amount of protein depending upon his health, genetics and physical work load.

As a rough guide:-

  • 0.75 grams/kg of body weight for adult women
  • 0.84 grams/kg of body weight for adult men
  • 1 grams/kg of body weight for pregnant women and men/women over age of 70

This is the recommended daily intake to meet you basic requirement, the amount you need to prevent you from getting sick.

Physically active people will need a bit more of protein than above cases due to wear and tear of muscles and other body component

  • Sports athletes need around (1.4-1.7 grams/kg of body weight)
  • Endurance athletes need around (1.6 grams/kg of body weight)

Elderly people, people recovering from injury and surgery need more protein.

RDA’s recommend taking 15-25% protein of your daily caloric intake. Going to a most of 35-40% protein of you daily caloric intake may be safe. Above that is unknown and may be harmful.


  • If you are consuming too much protein and have a low intake of carbohydrates, your body will start break down muscles to make glucose
  • High protein diet (like keto diet) usually lack fibre. Which may cause constipation, bowel disorders and increased risk of colon cancer
  • High protein intake from (predominantly animal products) with high cholesterol and saturated fats may be associated with chronic conditions including heart and type 2 diabetes
  • The liver and kidneys are put under strain because they have to detoxify and eliminate high quantities of protein by products
  • Greater loss of calcium may increase risk of osteoporosis as consumption of high animal protein products cause people to excrete more calcium from their kidneys

It is advised not to worry too much about your protein intake by spending large amount of money on supplements (protein powders)

Eating a wide range of whole foods will do the trick

Even if you are on a VEGAN or VEGETARIAN diet, if you get enough calories from your wide range of whole foods. You’ll get more than enough of good quality protein and will beneficial for you sports and physical goals.

Thermogenic value of food

The foods you eat trigger the metabolic process and require an expenditure of energy to digest, absorb and transport the food’s nutrients to your body’s cells. This overall process of stimulation is known as the thermic effect of food, or TEF. Five to 10 percent of your body’s daily energy requirements go into processing the foods you eat. Not all foods are created equal, and some foods have a higher thermic effect than others.

As a general rule, your body expends more energy, or calories, to process proteins than it does to eat and digest carbohydrates and fats. You’ll burn up to 30 percent of the calories in lean-protein foods just to process them, putting proteins at the top of the list in terms of thermic effect. Of the other two macronutrients, carbohydrates require the next highest expenditure of energy to process. Their thermic effect averages between 15 and 20 percent of the calories in those foods. Most easily digested are fats, which have a thermic effect of only 2 to 3 percent. This means that your net caloric gain from fats averages 97 to 98 percent of their total calories, compared with a net caloric gain of about 70 percent of the calories in lean protein.

Some spices and caffeine tend to prolong and enhance the thermic effect triggered when you consume high-thermic foods. Capsaicin, found in chili peppers and paprika, not only bolsters your metabolic rate, but it also decreases cholesterol absorption and increases the enzymes that metabolize fat, Irby says. Caffeine also gives a temporary lift to the metabolic process.

The thermogenic effect after food is the stimulation of metabolism and therefore increased heat production that occurs from 1 to 3 hours after a meal as a result of the processing of food in the stomach and intestine And the processing of nutrients in the blood and body cells.

 the thermogenic value is the energy that body used to digest the food, perform the associated metabolic responses and the storage of food example the harder the food is to digest the harder the thermogenic value of that food.

High Thermogenic foods( aids fat burning)



 Omega 3 fatty acids

Low Thermogenic foods ( results in fat storage)


 Saturated and Trans fats

 Solid foods have higher thermal unique value than liquid foods with the same macro nutrient composition due to the greater energy cost of digestion

 example full fruits should be preferred over fruit juices


Soy-protein is a protein derived from soybeans a crop grown in many regions of the world. Soy protein is isolated from soybean which has been dehulled and defatted to form soy flour, concentrates and isolates. It is one of the plant sources to have a complete amino-acid profile. Well, other plant protein sourced are also great at building muscle and sustaining a healthy life.

Soy flour consist of 50% protein

Digestibility of some soy foods:-

  • Steamed soybeans-65.3%
  • Tofu:- 92.7%
  • Soy milk- 92.6%
  • Soy protein isolate- 96%

We will focus on some of the myths in the food and health industry regarding soy

“Soy has estrogens” “gynecomastia”- this is a false claim as soy doesn’t contain estrogens (cow’s milk contains plenty of mammalian estrogens which affect human body). Soy contain phytoestrogen which is a plant hormone which are relatively weak and can actually bring benefits such as lower risk of cancer.

There has been no evidence of soy disrupting sexual development in humans

If you are worried about phytoestrogen, it should be noted than phytoestrogen are not only found in soy but in other plant foods like coffee bean, apples, oats, sesame, flax seed, lentils, rice, carrots, mint, ginseng, beer and pomegranates.

Gynecomastia and soy has been related on just one single case study(scientifically weak) which reported a 60 year old man developing breast as well as sexual dysfunction after claiming he has consumed 3 litres of soy milk daily for 6 months. We don’t know the underlying medal history of the man and no proper documentation is found.

(isoflavons and phytoestrogen are powerful anti-oxidants and have positive effect on our body)

“soy affects fertility”- no evidence has been found against such a claim. Japanese and Chinese who have altered sexual development and impaired fertility consume high quantities of soy. China with a population of 1.3 billion citizens have consumed soy for over 3000 years.

It is shown in a large scale study at Boston fertility centre that soy improved birth-rates for couple undergoing fertility treatment

And also for men had no negative impact on fertility. Harvard study shows men’s soy intake has no effect on the outcome on fertility

Met analysis showed that soy intake had no effect on the sperm concentration, count of mobility and no observable changes in testicular or ejaculated volume.

When we compare soy milk to cow’s milk, cow’s milk has 80% of you dietary intake of estrogens because cow’s milk is taken while the cow is pregnant and nursing, their estrogens levels are pretty high and dairy livestock are also given hormones to increase growth and milk production

Soy milk has much less saturated fat (60% less than cow’s milk(1% fat))

Soy milk has a little less calcium than cow’s milk but 3 times the amount of magnesium which is a vital mineral for bone health.

Many people have lactose intolerance, and far less people have issues digesting soy and soy products.

Soy milk is much better than cow’s milk for bone health based on recent research

Osteoporosis is much more in countries with high cow’s milk intake and lowest in countries with high soy intake.

Most of these soy myths are coming from a single group called Weston A Price Foundation(WAPF) which is a multimillion dollar operation that lobbies for raw milk and grass fed beef and soy is a competitor for them, they have been accused of distributing falsified information regarding soy for their personal gains.

Soy industry has increased from $500 million to $5.2 billion dollar . soy industry is increasing and WAPF is trying to peddle.

So it is recommended not to fall prey to these wrong campaigns and act as per scientific knowledge.

Mediterranean Quinoa salad

Blog By : Vaishali khanna – BFY Faculty

Salad of the day! Mediterranean Quinoa salad


1 cup cooked quinoa

1 cup thinly sliced cucumbers

1/2 cup chopped tomatoes

1/4 cup diced yellow bell pepper

1/4 cup chopped red onion

1/2 cup crumbled paneer

1/4 cup sliced olives (optional)

0.5 tablespoon toasted peanuts

2 tablespoons chopped corriander

For the dressing:

¼ cup olive oil

1 tablespoon lemon juice

salt and pepper (as per taste)

mixed herbs (optional)


Toss all ingredients together in a big bowl except coriander. Mix the dressing and add on top. Toss lightly, garnish with coriander.

BFY Course for Advanced Diet & Nutrition

Blog by : Anushka Jain

BFY Course for Advanced Diet & Nutrition:


If you already have basic knowledge of diet & nutrition but you feel it is not enough, welcome, this course is for you! Every query you have in mind will be answered below:

Who should apply?

  • Nursing Staff
  • Physiotherapists
  • Health fitness professionals
  • Fitness trainers
  • Sports coaches
  • Housewives
  • Students

How will the course proceed?

There will be

  • Lectures
  • Practical & case studies
  • Assignments
  • Regular evaluation
  • Examination

What certificates will I receive?

  • All regular students meeting the minimum requirements will receive a completion certificate.
  • Only the students passing the examination will receive a lifetime valid certificate of Specialist in Advanced Diet & Nutrition.

What are the career prospects?

  • You will get knowledge and understanding of advanced diet & nutrition.
  • It will help boost your existing career in fitness & health.
  • You will be able to start a new career in fitness & health.
  • You can become a dietician, fitness expert, nutritionist, health teacher etc.

What is the course type?

The course type is regular and correspondence.

What is the duration of the course?

  • A class will be held every week for 10 weeks.
  • Regular students will have to attend all the classes and give their exams in 12 months.
  • Correspondence students do not have to attend the classes but give their exams in 12 months.


What are the passing marks?

  • Objective: 35 out of 70
  • Subjective: 15 out of 30
  • Total: 50 out of 100


Who are the faculties?

  • Consulting Dietician (R.D)
  • Professional lecturers in the field of clinical nutrition


What is the syllabus?

  1. Introduction: human body
  2. Role: nutrition in human body
  3. Energy: requirement, expenditure, body composition, energy balance etc.
  4. Carbohydrates
  5. Protein, fats
  6. Vitamin: water soluble & fat
  7. Minerals
  8. Water
  9. Methods of cooking
  10. Exchange list
  11. Menu planning
  12. Counselling tips
  13. Nutrition in lifecycle: pregnancy, lactation, infancy, childhood, adolescence, adulthood and old age.
  14. Weight management
  15. Nutrition in cardio vascular diseases
  16. Nutrition in hypertension
  17. Nutrition in gastrointestinal, liver, pancreas, and gall bladder diseases
  18. Nutrition in Diabetes Mellitus, bone, anaemia, febrile.
  19. Nutrition in renal diseases
  20. Endocrine disorders
  21. Nutrition for fitness & sports


What are the benefits of the course?

  • Advanced knowledge of diet & nutrition.
  • Understanding of preparation of diet plans.
  • Opportunity of making a career in fitness & health field.
  • Lifetime valid certificate on clearing the exam.


Register for a healthy journey today!

Jowar Roti Recipe

Blog By : Vaishali khanna – BFY Faculty

Rich, bitter-y and fibrous in texture, this millet is grown in abundantly across india but often loses out owing to the wheat fixation that runs in our country. Being good in protein, iron and copper, this gluten free grain has been known to play a crucial role in cellular function and repair. The rich quantity of potassium and phosphorus helps lower cholesterol and manage high blood pressure. Most importantly, the grain is incredible rich in fibre and hence should be part of your daily diet.


Jowar roti recipe:


  • 1 cup jowar flour/ sorghum flour/ jolada hittu
  • ¾ cup hot water or as required to knead the dough
  • ½ cup jowar flour / sorghum flour/ jolada hittu for dusting



  • Firstly, in a large mixing bowl or kadhai take jowar flour and make a well in the centre
  • Furthermore, add ¾ cup hot water and knead to smooth dough
  • Take a small ball sized dough and make a ball out of it
  • Further, pat and flatten with the help of palm and finger.
  • Also dust the work station with little jowar flour to prevent roti from sticking while patting
  • Now pat gently with one hand and the other side to get round shape
  • Make sure to dust with jowar flour if required
  • Further, with both hands pat as thin as possible
  • Also dust off excess flour from the roti
  • Put the flattened dough onto the hot tawa
  • Spread water over the roti with help of hand or wet cloth removing excess flour
  • Wait until the water evaporates then flip it to the other side
  • Press gently and cook both sides
  • Serve warm with dal and sabzi for a complete balanced meal


Cinnamon Quinoa Breakfast bowl

Blog By : Vaishali khanna – BFY Faculty

Cinnamon Quinoa Breakfast bowl

  • Rinse and drain about 0.5 cup quinoa
  • Place it in a saucepan and add 1.5 cups milk(Can be almond milk, coconut milk or soy milk), 0.5 inch cinnamon stick and 1-2 drops of vanilla essence
  • Bring it to a high simmer, cover and reduce heat to a low simmer for 15 minutes
  • After 15 minutes, remove the pan from the heat and let the quinoa sit for 5 more minutes or until the milk is absorbed and the quinoa is cooked
  • Taste and add grated jaggery about 1 tsp
  • Scoop the quinoa into two bowls and top with toastd almonds/ toasted coconut or fruit like chopped apple.
  • Serve warm


Diet & Nutrition

Published by : Anushka Jain

Diet & Nutrition:


Along with the fitness revolution making India aware of the importance of health & fitness, BFY also provides numerous courses in the health field.
BFY will let you explore your health conscious side by providing you knowledge and experience in the field of Diet & Nutrition.
So, if you were thinking of having a part-time job in the health field without having to go through the complicated exams, this course is for you.

This course is for:

  • Doctors
  • Senior Nursing Staffs
  • Physiotherapists
  • Personal trainers
  • Fitness Instructors
  • Health-fitness professionals
  • Sports Coaches
  • Health & fitness enthusiasts
  • Housewives
  • Health club managers
  • Fitness Writers


You will find the course useful because:

  • Can do part-time jobs
  • Good side income
  • Optimum knowledge about diet & nutrition
  • Can save people’s lives by helping them
  • Keep your family healthy






Once you clear the exam, you will be awarded with a lifetime valid certificate as Certified Specialist in Basic Diet & Nutrition.


Career Prospects:

  • You can boost your existing career in fitness & health
  • You can start a new career in fitness & health
  • You can do part-time job in the field


Course type, duration & passing marks:

The course is of regular & correspondence type.

Regular classes will be taken for 6 weeks.
If you are a regular student, you will attend classes and give exams within 12 months.
If you are correspondence students, you will too give exams within 12 months.

Passing Marks: 50 out of 100 (50%)


Study the syllabus in advance and know the topics of your interest:


  1. Introduction to Human Body
  2. Method of Cooking
  3. Nutrition in the Life Cycle
  4. Exchange list
  5. Menu Planning
  6. Tips of Good Counselling
  7. Format of Diet Plan
  8. Height and Weight of normal Indian children
  9. Nutrition in Weight Management
  10. Nutrition for Fitness & Sports


Become a health expert today by enrolling yourself in your favourite course. You have the opportunity of making your passion your profession. And you know what they say about opportunities? Grab it!