So you’ve heard that protein is good for you, what you don’t know why or how much you need? Totally understandable as there is a raft of information, articles and plans to follow from your favourite influencers but is it for you and where do you start? SO, let’s start at the beginning…
What is it?
Here comes the science part, protein is made up of chains of 20 different amino acids. These are split in to 9 essential amino acids, which cannot be made by the body and need to be eaten from food and 11 non-essential amino acids which the body can make. These amino acids join in different combinations and make up different proteins. Essentially the building blocks of muscle, and it should always be recommended that we take a food first approach to protein intake, by ensuring a varied diet with optimal protein intake per meal.
How much should I have per day?
Well, this depends on you as the individual, your activity levels and your goals. As we said a food first approach is key, but there is no shame in supplementing your daily intake with products such as protein powders, shakes and bars. Guidelines suggest that a healthy protein intake to support health, wellbeing and performance should be between 15-35% of total daily calories. It is well established that those exercising regularly require a higher daily protein intake of between 1.2-2.5 g per kilogram (kg) of body weight to support muscle growth, recovery and adaptation to exercise.
What are the different types of protein?
If you have never tried protein supplementation before, whey protein is a great place to start. It is a high-quality complete protein source and can be a super convenient way to increase your daily protein intake. After training, your body uses protein to help repair and rebuild muscle fibres. Try Optimum Nutrition Vanilla Ice Cream Whey Protein Powder. Each great tasting serving contains 24 g of premium whey protein to support muscle growth and 5.5 g of naturally occurring BCAAs. All with just 1.4 g of fat, 0.7 g of sugars, and with 1.3 g of carbs. No, it won’t make you bulky, it’s actually really important especially when looking to achieved lean muscle mass.
ON clear plant protein is designed using high quality technology to filter pea- protein isolate into a clear, transparent, and refreshingly fruity protein drink. Our With 20g of protein, zero sugar and a mere 90 kcal per servings, this is the perfect alternative to the traditional milky protein flavours. If you are looking for a tasty, light, 100% plant-based protein hit to support your daily protein intake and muscle goals, this is for you.
Gold Standard 100% Casein™ is a slow digesting protein that supports muscle growth and repair while you sleep. Each serving is packed with 24g of protein which provides a prolonged supply of amino acids overnight. Casein is best enjoyed in the evening, enjoy before bed to support muscle growth while you rest.
Serious weight gain requires serious calories. However, those who need the extra calories most often have the toughest time consuming enough of them through foods alone. Serious Mass has 1,250 calories per serving to boost daily calorie intake, 50g high protein to support muscle growth and repair, over 250g carbohydrates helping support muscle recovery , and now with 3g added Creatine to support performance per serving.
Secure results, and chase the gains by adding daily protein!
Home » What is Protein?
What is Protein?
Home » What is Protein?
So you’ve heard that protein is good for you, what you don’t know why or how much you need? Totally understandable as there is a raft of information, articles and plans to follow from your favourite influencers but is it for you and where do you start? SO, let’s start at the beginning…
What is it?
Here comes the science part, protein is made up of chains of 20 different amino acids. These are split in to 9 essential amino acids, which cannot be made by the body and need to be eaten from food and 11 non-essential amino acids which the body can make. These amino acids join in different combinations and make up different proteins. Essentially the building blocks of muscle, and it should always be recommended that we take a food first approach to protein intake, by ensuring a varied diet with optimal protein intake per meal.
How much should I have per day?
Well, this depends on you as the individual, your activity levels and your goals. As we said a food first approach is key, but there is no shame in supplementing your daily intake with products such as protein powders, shakes and bars. Guidelines suggest that a healthy protein intake to support health, wellbeing and performance should be between 15-35% of total daily calories. It is well established that those exercising regularly require a higher daily protein intake of between 1.2-2.5 g per kilogram (kg) of body weight to support muscle growth, recovery and adaptation to exercise.
What are the different types of protein?
If you have never tried protein supplementation before, whey protein is a great place to start. It is a high-quality complete protein source and can be a super convenient way to increase your daily protein intake. After training, your body uses protein to help repair and rebuild muscle fibres. Try Optimum Nutrition Vanilla Ice Cream Whey Protein Powder. Each great tasting serving contains 24 g of premium whey protein to support muscle growth and 5.5 g of naturally occurring BCAAs. All with just 1.4 g of fat, 0.7 g of sugars, and with 1.3 g of carbs. No, it won’t make you bulky, it’s actually really important especially when looking to achieved lean muscle mass.
ON clear plant protein is designed using high quality technology to filter pea- protein isolate into a clear, transparent, and refreshingly fruity protein drink. Our With 20g of protein, zero sugar and a mere 90 kcal per servings, this is the perfect alternative to the traditional milky protein flavours. If you are looking for a tasty, light, 100% plant-based protein hit to support your daily protein intake and muscle goals, this is for you.
Gold Standard 100% Casein™ is a slow digesting protein that supports muscle growth and repair while you sleep. Each serving is packed with 24g of protein which provides a prolonged supply of amino acids overnight. Casein is best enjoyed in the evening, enjoy before bed to support muscle growth while you rest.
Serious weight gain requires serious calories. However, those who need the extra calories most often have the toughest time consuming enough of them through foods alone. Serious Mass has 1,250 calories per serving to boost daily calorie intake, 50g high protein to support muscle growth and repair, over 250g carbohydrates helping support muscle recovery , and now with 3g added Creatine to support performance per serving.
Secure results, and chase the gains by adding daily protein!
Don’t Miss Our Latest Nutrition and Fitness Articles!
What Is The Difference between Antiperspirants and Deodorant?
Why are vitamins important?
Cooking tips for eating at home