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How much protein should you eat and which foods really useful? Find out how to get all the protein you need and when to up your intake...
Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies. Everyone needs protein in their diet, but if you do endurance sports or weight training you may need to increase your protein intake, and to factor it into your training routine at specific times to reap its muscle-boosting benefits.
Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies. Everyone needs protein in their diet, but if you do endurance sports or weight training you may need to increase your protein intake, and to factor it into your training routine at specific times to reap its muscle-boosting benefits.
How much protein should I eat?
For most people a daily dose of around 0.8-1g of protein per 1kg of body weight is recommended. For strength athletes 1.2-1.7g per kg of body weight is recommended per day, with a recommendation of 1.2-1.4g per kg of body weight per day for endurance athletes. After exercise, protein is particularly important since muscles need it to recover and grow. A portion of protein (15-25g) is recommended within 30 minutes of exercise, when your muscles are particularly receptive to protein synthesis.
Eggs
A medium egg has around 6g of protein in an easily digestible form. An omelette is a good way to start the day and is a good recovery snack too.
A medium egg has around 6g of protein in an easily digestible form. An omelette is a good way to start the day and is a good recovery snack too.
Milk
Dairy foods are packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow and fast release whey and casein proteins.
Dairy foods are packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow and fast release whey and casein proteins.
Yogurt
A combination of casein and whey protein, yogurt is a great protein-rich food. Since most of the lactose is removed, it can work for most people who are lactose intolerant.
A combination of casein and whey protein, yogurt is a great protein-rich food. Since most of the lactose is removed, it can work for most people who are lactose intolerant.
Fish and seafood
Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids which can reduce joint stiffness and inflammation.
Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids which can reduce joint stiffness and inflammation.
Soya
If you’re dairy intolerant, eating soya protein foods such as tofu and soya-based drinks will help post-recovery, plus they can help to lower cholesterol and may reduce the risk of heart disease.
If you’re dairy intolerant, eating soya protein foods such as tofu and soya-based drinks will help post-recovery, plus they can help to lower cholesterol and may reduce the risk of heart disease.
Beans and pulses
These are great, value-for-money protein sources. Beans and pulses are also a good source of iron and fibre.
Conclusion:
What are your favourite sources of protein post-workout? Take these Protein and take care of your Body for more Post Keep update yourself :)
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