What is protein?
Protein is found throughout the body in virtually every tissue. Proteins are made up of 20 amino acids. Some amino acids can be made in the body and not essential to your diet. However, there are amino acids which cannot be made by the body and these essential amino acids should be included in your diet. Animal protein delivers all the amino acids we need, if you don’t eat meat, fish, eggs or dairy products, then you will need to ensure you eat a wide variety of protein-containing plant based foods.
How much protein should I be getting?
In the UK, adults are advised to eat 0.75g of protein per kilogram they weigh. If you weigh 10 stone (63.5kg), then you should be aiming to eat around 48g of protein a day. On average, men should consume around 55g and women 45g of protein a day.
Whey protein is the most common type of protein to take post workout. This is mainly because it’s quick to be absorbed into the body and with there being a wide variety of whey powder available, it’s a cost effective and convenient way of getting your protein.
Muscle repair occurs more rapidly if protein is consumed immediately after workouts. However, there’s no need to over do it with the protein as it’s thought that over 20g of protein consumed in the first hour after exercise is as much as the body can used for immediate recovery.
Any recommendations for protein powder?
Whey protein isolate is considered a better option compared to protein concentrate. Whey Protein isolate has a higher protein content and is lower in carbohydrates, lactose and fat. It can be typically more expensive due to additional manufacturing processes it goes through. Whey protein concentrate will tend to have a more flavoursome and be more creamy due to the extra fat and carbohydrates.
We have found Optimum Nutrition Gold Standard to be a decent Whey protein powder. It contains Whey protein isolates, instead of concentrate, so you won’t be taking on extra carbohydrates or fats and at 24g per serving, the serving is ideal for post work out shakes. There are also a variety of flavours to try if you get bored with the standard strawberry and vanilla.
To take, you will need to also get yourself a ‘shaker cup’, these can be picked up relatively cheap and consist of a plastic grid which split up the protein powder when shaken.