Beginners Guide to Protein
What is protein?
Protein is a vital nutrient that your body needs every day. It helps your muscles to rebuild after exercise.
What are the benefits of protein?
When you’re training, your protein requirements increase. Consuming enough high quality protein can help maintain muscle tissue. Meeting your protein requirements can support you in your goals of increasing muscle size, strength and definition.
Should you use protein?
Protein is an essential nutrient for anyone wanting to build and maintain muscle. If you don't get enough protein in your diet, then your body breaks down its own muscle (your own source of protein) so it can be converted into energy. Regular exercise increases your need for protein. Failing to get enough protein on a daily basis dramatically reduces your ability to develop and maintain muscle.
How much protein do I need?
The UK Food Standards Agency recommends that adults take in around 55g of protein per day or 0.8g per kg of body weight. Guidelines for active individuals, however, such as those supplied by the American College of Sports Medicine (ACSM) or English Institute of Sport (EIS) recommend between 1 and 2 grams per kg a person weighs.
When should I drink a protein shake?
Protein shakes are ideal for immediately after training where it can help with your muscle maintenance, but can also be handy at any time of the day where you might be struggling to find a good quality convenient source of protein.