Women’s Mini Marathon: Protein Power

Getting more protein in your diet 

Mixed Nuts

Over the past few weeks we have mentioned the importance of having a good balance between carbohydrates, fats and protein into our nutritional plan. For many of us we are not getting enough protein in our diets. Protein is essential for muscle repair and growth, it can also help our metablosim which is vital for us to maintain a healthy weight. Below are some FAQs about protein as well as our top tips!

 Qu 1: How much protein do I need?
Most guidelines recomment that we need at least 0.8g -1.2g of protein for every kilogram of body weight. Therefore if you weigh 60kg you would need between 48-72g of protein a day.

Qu 2: Where can I get protein?
Good sournces of protein include chicken, fish, lean red meats, eggs, nuts, beans and seeds. Typically 1 egg will have around 13g of protein, whereas a chicken breast or salmon fillet will have about 20-25g.

Qu 3: How can I get more protein into my diet?
Low fat cheeses such as cottage cheese are good as they contain more protein per calorie compared to full fat cheeses. Glenisk Organic Natural yogurt, lentils and quinoa are all great sources. Sneak protein in by adding kidney beans or chickpeas to recipes or adding nuts and seeds to salads.

Qu 4: Should I take protein supplements?
Protein shakes are a good option if you are really struggling to get protein into your diet. Some research has indicated that eating protein within 30 minutes to 2 hours after a training session helps to repair muscle fibres and helps aid muscle soreness. Whey protein is great as it’s great for muscle recovery.

Qu 5: Should I get it in every meal?

Very often we will take meat and protein out of our diets and over-eat carbohydrates. Make sure that you are getting some protein into every meal and snack you are having to prevent hunger and cravings.

 

If you’re finding it difficult to get enough protein into your diet, give this power smoothie a try. Ready in minutes and great tasting – you will be reaching your protein targets in no time!

Click here for a Protein Power Smoothie recipe