All Things PROTEIN

Here are some commonly asked questions about protein, and how it relates to exercise.

1. Why is protein important for the gym? 
To keep things *extremely* simple… The main function of protein is to repair damaged cells and build new ones. When you lift weights, you are creating micro-tears in your muscles. Protein helps these micro-tears to repair, so your muscles can grow. So… if you want to grow muscle and/or get stronger (which hopefully we all want), you need to be eating adequate protein.



2. How much protein should I be eating per day?
This is dependent on several factors including how much you weigh, and how much exercise you are doing. The current recommendations for daily protein intake are as follows:

• SEDENTARY ADULT: 0.8 grams per kg bodyweight
• RECREATIONAL ADULT EXERCISER: 0.8-1.5 grams per kg bodyweight
• ADULT ENDURANCE ATHLETE: 1.2-1.6 grams per kg bodyweight
• GROWING TEENAGE ATHLETE: 1.5-2.0 grams per kg bodyweight A
• ADULT BUILDING MUSCLE: 1.5-1.7 grams per kg bodyweight
• ESTIMATED UPPER LIMITS (ADULTS): 2.0 grams per kg bodyweight

3. How much protein should I be eating at each meal?
This is dependent on how much you should be eating overall, but what you can do is split that number into three (breakfast, lunch, dinner) to give you an estimate of how much protein you should eat at every meal. If you’re not sure, aim for 20-30g per meal as a good, general guideline.



4. Do I NEED protein powder/protein bars?
Protein powder is a helpful supplement but, as with all supplements, it shouldn’t make up the bulk of your diet. If you’re already getting enough protein from your diet, you don’t need protein powder. Having said that, it’s most helpful when leaving the gym. This is because it gives your body some much-needed protein to start your muscle repair process as soon as possible after your workout ends.
I have codes available for money off on MyProtein and Misfits Health – click here (not sponsored/affiliated; they don’t know I exist).



5. How can I get enough protein as a vegan?
Once again, “enough” depends on what’s enough for you as an individual; it isn’t necessarily difficult as a vegan, unless your requirements are very high. Eat plenty of the following: Tofu, tempeh, seitan, quinoa, buckwheat, beans (edamame, kidney, black, butter, cannellini – any kind of bean), lentils, peas, soy milk, linseeds, chia seeds, pumpkin seeds, nuts, nut butter, spirulina, wholemeal bread and pasta, rice, oats, potatoes, broccoli, hummus, spinach, sprouts, artichoke, and meat-free alternatives. Supplement with protein powder if required.

For my hybrid/online clients: You will find a list of protein sources, including their grams of protein per serving, linked in the “Resources” section of your app. There are lists for pescatarian, vegetarian, and vegan diets included. Download the one you need!



6. Does a protein shake make a good pre-workout drink?
Although it’s true we want protein at every meal, the period before a workout isn’t the time to drink a protein shake and be done with it! Before a workout, you want to be focusing on fuelling your body, and protein is your body’s least favourite fuel source (remember the main function of protein is to repair). Instead, eat something high in carbohydrates and/or fat, as these are your body’s main fuel sources. Examples include: A bagel with cream cheese and avocado, or a banana, date and avocado smoothie. Save the shake for after your workout when your body really needs that protein. 

I hope this helps. Be sure to check out my other posts on fat and carbs, too!

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