Protein is needed for the growth and formation of new tissue, for tissue repair and for regulating metabolic pathways, and maintaining fluid balance. Amino Acids are the building blocks of protein.
The daily requirement for protein is 0.75 g protein per kg of body weight for those conducting moderate exercise. As you start to increase your levels of exercise protein requirements are greater (1.2 – 2 kg per kg of body weight per day).
Sources of Protein:
- Meat and fish
- Dairy products and eggs
- Nuts and seeds
- Pulses (beans, lentils, chickpeas)
- Soya products
- Quorn products
- Grains and pseudo-grains
Timing of Protein Intake:
- Ideally consumed evenly throughout the day. Try and include a protein source at every meal.
- High-quality protein (such as milk and eggs) after exercise.
- Protein and Carbohydrates before exercise.
An ideal post-exercise drink…
- Chocolate milkshake.
- Or Make your own delicious protein balls.
For anyone using protein powders make sure they come from a reputable source.