Hitting Your Protein Targets
Getting enough protein in our diets is something we are all becoming more aware of, with even dietitians saying that we often don’t hit our daily targets.
So how do we ensure we get enough protein? What is it actually doing for our body? What are the best sources?
Let’s dive into this topic a little further…
What exactly is protein?
Protein is one of our 3 key macronutrients, alongside carbohydrates and fats. It plays an essential role in the daily functioning of the body and are known as the “basic building blocks of the body”, forming many structures including hair, muscles and skin as well as antibodies that can help fight infections.
Why is protein important?
Protein is essential for many reasons, the primary being to support bodily functions, here are some other key roles that protein plays in the body:
Growth and repair of muscles
maintaining overall health
a base for building muscle and bone density
satiety and weight management
strengthening skin, hair and nails
immune function
So it’s rather important!
How much protein should I be aiming for within my diet?
The recommended daily intake for protein is 0.8-1g of protein per kilogram of bodyweight each day, though this varies based on a number of factors (such as your frequency & intensity of exercise, your sex and your age).. It is worth noting that most of us struggle to hit our daily protein target so it is important to think about how you can add more in.
Good sources of protein include the following:
Lean meat, poultry and fish
Eggs
Greek Yoghurt
Nuts and Seeds
Beans and Pulses
Cheese
How can I increase protein in my diet?
First and foremost, think about how you can add a little extra protein into each of your main meals, for example if you have salad for lunch, you could add in a chicken breast. Simple additions like these are often the easiest.
It’s also helpful to think about what you choose as a snack during the day and if you could make this more protein based. Some good, easy examples include:
Hard Boiled Eggs
Protein Balls
Peanut Butter and Apple Slices
Protein Yoghurts
We understand it’s hard to ensure you do all this each day but if you are organised you can have all these snacks ready to roll each week and you will hit those daily targets with more ease!
Should I be using protein supplements?
In general we recommend trying to increase your protein through food first. However, products such as protein powders etc do have their place - for example if you have just finished a workout but haven’t got time to make a meal, a protein shake can be an easy way to refuel and help repair the muscles.
If you are planning to try a protein supplement it is important that you do your research and find the product that is right for you - with so many on the market it’s hard to know what you need!
Managing protein intake on a vegetarian or vegan diet
If you follow a vegetarian or vegan diet the recommended intake is 1g per kilogram of bodyweight and you will be looking to other high protein sources in place of meat, fish and poultry. Some good high quality sources include:
Tofu
Seitan
Tempeh
You may also include more shakes etc in your diet to help make up your daily intake. Legumes, seeds, and wholegrains are also good sources of protein.
You may also want to consider combining plant based protein sources in a meal to ensure you are getting a complete set of amino acids.
We hope you have found this information helpful. You may also like to take a look at the following:
Carbohydrates and Weight Loss - https://www.elevatefitness.uk/blog/myth-busting-march-you-need-to-cut-carbs-to-lose-weight
Immune Boosting - https://www.elevatefitness.uk/blog/boosting-your-immune-system-ahead-of-winter
