Category: health nutrition

Getting enough protein is very important for your health. A high protein intake can help you with your weight loss and increase muscle mass.


Here are some ways you can add protein into your diet:


  1. Add protein rich foods into your diet

Add proteins into your salad for example;

100g serving of these contain the following amount of protein:

Chicken breast: 30g

Tuna: 26g

Salmon: 25g

Cheese: 22g


  1. Swap regular yogurt for greek yogurt

Regular yogurt often has tons of hidden sugars in this - but the plain greek yogurt can have up to 20g's of protein per serving.


  1. Keep nuts handy

Nuts like almonds or walnuts are great to have around as they are great as a snack or can be added to many different foods. They can be added onto your yogurt, salads, breakfast cereal and even your porridge.


  1. Make yourself protein shakes for breakfast

One scoop of whey protein powder provides about 20g's of protein. Making a protein shake in the morning can be a good way to increase your protein intake.

Here is a simple recipe below; you can boost it even more by adding peanut butter, almond butter, flaxseeds or chia seeds.

- 225g unsweetened almond milk

- 1 scoop of whey powder

- 1 handful of fresh berries

- Stevia or any other sweetener

- handful of ice


Combine all your ingredients in a blender and process until smooth!


When preparing for assessment centre and doing all the workouts you are completing, you must make sure you eat the right amount of protein to help your body repair cells and make new ones.