Supplements - Protein

MUSCLE ENHANCERS

Protein Powder
Naturally occurring protein derived from food sources like poultry, fish and beef is a key nutrient in promoting overall health and improving fitness. When we train, the components found in protein, like essential amino acids, help to repair the body and strengthen muscle. According to various sources, for a leaner and athletic body composition we should be taking in between 1.5-2x our body weight in kilograms in grams of protein per day. ie. I weigh 80kg and should be taking on between 120-160 grams of protein. If you consider the average sized chicken breast contains 25-31grams of protein - that's a lot of protein to make up in the diet. That's where the protein shakes come in handy.

Just as an example, here's what my diet is like on a day when I'm training:

Breakfast:
Smoked Salmon  – 16g
2x eggs – 14g
Avocado – 1g
Tomatoes handful – 2g
Slice rye bread – 2g
Total protein = 35g

Lunch:
Smoked Haddock – 30g
Brocoli – 4g
New Potatoes – 3g
Peas – 3g
Total protein = 40g

Dinner:
Chicken Breast – 30g
Mushrooms – 2g
Asparagus – 1.5g
Swede Mash – 1.5g
Total protein = 35g

So, if I wanted to top up on my protein intake for improving muscle mass/recovery, I should look at potentially taking on board a couple of protein shakes with 20g protein in each serving along with some semi-skimmed milk to add another total 40-50g of protein to my diet.

Understanding what the best protein types are and for what purpose will help to achieve the desired results in your training. Here's 5 good ways to pick the right protein powder. Generally, whey protein appears to have one of the highest protein contents per gram but other alternatives like pea and hemp can be just as good and may be easier on the digestion for some people. Yellow Pea Protein is also good for cooking with and adding to sauces, soups and smoothies - ideal for vegans & vegetarians.

Ultimately, eating well with a balanced and nutritious diet are going to be the best option for health and well-being. But adding a good quality source of protein powder to supplement the diet can be a convenient method for being sure of having enough protein every day.