Consuming enough protein is essential to maintain health and if you are exercising it’s required to help your body repair itself as well as playing a part in daily functions and processes that go on in your body whilst you don’t even think about them.
We recommend that you should consume a minimum of 2grams of protein per 1Kg of body weight, so a 60kg person should consume 120g of protein or a 100kg person should consume 200grams of protein.
For many people getting that amount of protein in across a day is a challenge. If you typically eat 3 meals per day and you weigh 100kg you would need around 67g of protein per meal. Consuming such big quantities of protein in each meal is physically difficult and is probably not optimal for protein absorption. Many different studies have suggested optima protein servings for efficient absorption, but the reality is that there are a huge number of factors at play when attempting to calculate exactly how much protein can be absorbed in one sitting.
To get in enough protein many of us will need to add protein shakes, snacks that are high in protein or add additional protein to meals. Ideally, your servings should be divided across the day, but it’s not always easy so make sure you hit your numbers and do your best to spread the intake across the day.
If you need to consume 200g of protein per day, this would be a suggestion of how to hit the goal:
- Breakfast – 40g
- Snack – 40g
- Lunch – 40g
- Snack – 40g
- Evening meal – 40g
It’s important to remember this is approximate and the key consideration is hitting the total goal from a variety of protein sources.
Drinking protein shakes is an obvious way to get a quick, easy, convenient shot of protein, we would recommend you vary the type of protein if you rely on protein shakes; this is to ensure different types of protein and help stop you from becoming bored of one taste and texture. You could use the following:
- Ultra Nutrition Plant-based protein – A blend of different plant-based protein to give a fantastic amino acid profile. Also full of fibre and Phytonutrients.
- Ultra Nutrition Whey Protein – Whey is seen as the king of protein for its robust amino acid profile and easy absorption. This powder is made from a mixture of concentrate, isolate and hydrolysed protein.
- Ultra Nutrition Clear Whey Protein – A clear, squash like drink made from whey isolate, virtually zero carbohydrates or fats.
You can also add extra protein to many foods easily; if you look at our meal ideas section you will see several recipes dedicated to this, here are a few examples:
So to recap, vary your protein intake and spread it across the day as much as you possibly can, add it to meals or drink it in shakes, just make sure you hit your minimum requirement.