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You already know\u00a0protein<\/a>\u00a0is important to achieving your strength and physique goals. But more isn\u2019t always better. How much protein do you actually need?<\/p>\n If you train for strength or sport performance, protein has to be a key part of your diet.<\/strong> In fact, it should be a focus for everyone even if they never set foot in a gym. But, since you do, let\u2019s look at protein for active bodies.<\/p>\n Protein is an important macronutrient<\/strong> for building muscle tissue, getting stronger, and supporting recovery. Protein will even help you hang on to more lean tissue as you get older \u2013 important stuff when you consider that we naturally lose about 5% of our muscle mass every 10 years after the age of 35.<\/p>\n Protein accounts for around 15% of your body and provides the building blocks<\/strong> for enzymes, neurotransmitters, and hormones as well as tissue like muscles, tendons, internal organs, and your skin.<\/p>\n Proteins are made of long chains of small molecules called amino acids. Different protein food sources contain different amounts of various amino acids, so it\u2019s important to eat a variety of protein foods even if your diet is limited.<\/p>\n There was a time when bodybuilders thought more protein was better, but we know now that a more moderate approach is optimal. After all, protein contains calories just like any food (4 calories per gram). So eating endless amounts of protein either means you\u2019ll be over-consuming total calories, or you\u2019ll need to cut calories from fats and carbs to compensate.<\/p>\n You need a balanced diet, with enough protein to support your strength and size goals.<\/strong> Something to remember, next time a clueless relative asks you if \u201cyou just eat chicken and those protein shake things, now you\u2019re going to the gym so much\u201d\u2026!<\/p>\n There is still a lot of debate in the fitness industry over optimal protein intake, with guidelines ranging from 0.8g per kg bodyweight up to 2.5g or even 3g per kg bodyweight.<\/strong> For an 80kg guy, that\u2019s the difference between 64g protein per day and 240g! Most protein calculators will take into account your age, gender, and activity levels. The generally accepted figure is 2.2g per kg bodyweight.<\/strong><\/p>\n For an 80g person, that\u2019s 176g protein per day (704 calories from protein).<\/p>\n Once you\u2019ve assessed your protein intake and subtracted the caloric amount from your daily calorie goal, you can divide the remaining calories out between carbs and fats. Remember that carbs are 4 calories per gram, and fats are 9 calories per gram.<\/strong><\/p>\n If you need to reduce your calories to lose weight or cut body fat, never drop your protein amount too low.<\/strong> In fact, protein intake is arguably even more important when you are on a cutting diet, as your body will fight to hang on to muscle mass as you diet down.<\/p>\n Different protein sources contain different types and amounts of amino acids. Ideally, your diet will give you a full range of amino acids.<\/strong> The best way to achieve this is to eat a wide range of real food sources, including meat, poultry, fish, seafood, eggs, plus protein powder.\u00a0Whey protein<\/a>\u00a0has the best amino acid content of all the powders,<\/strong> and contains all the essential amino acids (EAAs) \u2013 which your body can\u2019t make by itself. Yes, protein quality does matter but it\u2019s common sense really.<\/p>\n Try to eat as varied a diet as possible,<\/strong> don\u2019t get stuck in a food rut, and eat real food with protein shakes for convenience. If you\u2019re eating across a range of meat, poultry, fish, seafood, eggs, dairy, grains, legumes, pulses and beans (as your diet permits), you\u2019ll be fine.<\/p>\n The best way to get a full range of amino acids is to eat real food (and mostly animal products). But this isn\u2019t always practical, and obviously some people choose not to eat any animal protein at all.<\/p>\n There are lots of fun and tasty ways to keep on top of your protein intake whatever type of diet you follow, and however busy you get!<\/p>\n Protein Shakes<\/strong>: choose your favourite protein powder (the best for amino acid profile is\u00a0whey<\/a>\u00a0if you tolerate dairy, or\u00a0pea protein<\/a>\u00a0if you are dairy free) and make a simple shake with water, or whizz into smoothies, or stir into porridge oats.<\/p>\n Breakfast Smoothie<\/strong>: our\u00a0Complete Breakfast Smoothie\u2122<\/a>\u00a0is based on whey protein concentrate, plus\u00a0Scottish oats<\/a>\u00a0and real fruit pieces so it\u2019s really quick and easy to get a protein-packed breakfast going.<\/p>\n Protein Flapjacks<\/strong>: grab our\u00a0Protein Flapjacks<\/a> for a protein snack on the go.<\/p>\n Protein Bars<\/strong>: so many to choose from, including our regular\u00a0Protein Bars<\/a>, delicious\u00a0Protein Cookies<\/a>, and new\u00a0Vegan Protein Bars<\/a>\u00a0which are 100% vegan friendly.<\/p>\n Jerky<\/strong>: jerky is a traditional savoury protein snack which is ideal for keeping in your bag, and we have\u00a0Fish Jerky<\/a>,\u00a0Beef Jerky<\/a>, and\u00a0Biltong<\/a>\u00a0to choose from!<\/p>\nWHY DOES PROTEIN MATTER?<\/h2>\n
HOW MUCH DO YOU NEED?<\/h2>\n
CALCULATE YOUR PROTEIN INTAKE<\/h2>\n
DOES PROTEIN QUALITY MATTER?<\/h2>\n
HOW TO MEET YOUR PROTEIN REQUIREMENTS<\/h2>\n