Ok, so you’re onboard and serious about looking after your body, you might be building your fitness or maybe shedding the kilos but one thing is for sure you’re likely hearing a lot about macro this and protein that. But what the heck is this all about? We gotcha, grab a cuppa and read on as we break it down for you.
Why do I need protein?
Protein is the ‘building block’ macro nutrient that our body needs and uses to perform many functions, even on a cellular level. Protein is essential for muscle/tissue repair, growth, digestion, muscle function and muscle recovery and whether you’re exercising for fitness or actively trying to lose weight the correct protein intake will help you to achieve your health and fitness goals. Yay, we love protein for that!
Hold the excitement because protein is also one of the most challenging macro nutrients to hit optimally without pushing your other macros out of balance, which is why we recommend the importance of meal planning. That old chestnut.
How much protein do I need?
So, how much protein do you need? There’s so much variance in exactly how much we need but most of it comes down to your weight and physical activity. As a guide we would suggest 1 to 2 grams of protein per kilo of body weight. The more active you are then you may want to lean towards a higher protein intake.
When to eat protein
Aim to spread your protein out over three to four meals a day and also add to snacks, this way you’ll be getting some protein release and benefit throughout the entire day. Having adequate protein in your diet will also keep you feeling fuller for longer which means less grazing and more chance of hitting your goals. We love that for you!
If you want to track your protein, fat, carbohydrates macros (macro nutrients) and plan your means then try a food diary or food tracker. We love My Fitness Pal app for ease of use and also free functions.
Where to find protein.
Protein can be found in higher quantities in
-protein powder
-cottage cheese
-sardines/tuna/fish/shellfish
-black beans/lentils
-chia seeds
-Greek yoghurt
-quinoa
-tofu
-High protein breads and cheeses
-chickpeas
-milk/dairy
When to include a protein powder
If you’re having trouble hitting your protein macro goals then make life easier (and tastier) and include a protein powder. Find the right protein powder for you and you will find a fab way to reach your protein goals.
How to choose a protein powder
Protein powders can be derived from dairy (whey), rice, soybeans, eggs or peas, which means that if you have allergies or are vegan you still have choices. Like anything processed we suggest looking at the ingredients carefully, many brands add fillers, thickeners, artificial ingredients and can be high in sugars. Some ingredients could cause bloating, digestive issues and be hindering your progress.
Your protein powder can be utilised as a snack or a complete meal depending on how you prepare it. You can take your protein powders with water or milk, add fruit and veg if you like or even some chia seeds or oats. You can even add your protein powder to your baking or try adding to some Greek yoghurt and top with fruit for a high protein yummy snack.