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Personal Training Blog

31/1/2021 6 Comments

Common questions about protein

Protein and personal training
​A few people have asked about protein in the past few weeks.  I had previously written a blog about proteins.

​Three main questions kept coming up:
  1. How much protein should you have per day?
  2. What are the best protein foods?
  3. Should I take a protein supplement?
 
1. How much protein should you have per day?
The answer to this question depends on a number of factors, such as your goal, your weight and how active you are at exercising/ strength training. The RNI (Reference Nutrient Intake) recommends 0.8g per kg bodyweight for the general public.

However, a more general guideline for someone who exercises and works out and wants to encourage muscle growth is 1.2 – 2.0 grams of protein per kilogram of bodyweight daily.

​Two other ways to look at it are:
​Population type/ Goal
Grams protein per Kg body weight
​Example:
Daily amount of protein for 70Kg person
​General Person
​0.8g/ Kg
​56g
​Active exercisers
​0.8 – 1.4g/ Kg
​56 – 98g
​Strength/ power
​1.4 – 2.0g/ Kg
​98 – 140g
Value
​Underweight
​Healthy weight
​Overweight
​Male
​2.0g/ per Kg bodyweight 
​1.4 g/ per Kg bodyweight 
​1.2g/ per Kg bodyweight 
​Female
​1.8g/ per Kg bodyweight 
​1.2g/ per Kg bodyweight 
​1g/ per Kg bodyweight 
2. What are the best protein foods?
​Precision Nutrition have a nice graphic on what are the best high protein foods: 
Protein rich foods for personal training
3. Should I take a protein supplement?
A protein supplement is a convenient way to increase your protein intake. A typical Whey protein shake would contain 23gms proteins. It is very handy to take this immediately after a strength training session.
 
Conclusion:
Protein is very important food component, particularly if you exercise and work out regularly. One should aim to consciously eat more protein rich foods throughout the day.
6 Comments
MckinneyVia link
16/1/2022 09:23:47 am

Very much appreciated. Thank you for this excellent article. Keep posting!

Reply
Brett White link
3/3/2022 04:18:39 am


Thank you for sharing informative content. It means a lot to me hope you do more articles to post.

Reply
Deepak link
5/9/2022 06:27:06 am

Thanks for sharing informative article, I really like this post.

Reply
Jackie Lou link
18/10/2022 03:03:28 am


Great article! I had a good time browsing your website. I don't leave very often remarks, but you deservingly get a thumbs-up! Thank you for sharing your knowledge. Keep it up.

Reply
Lucia link
18/10/2022 07:03:35 pm

Excellent content! Thank you for sharing this very informative and useful article. Looking forward to the latest one.

Reply
Lexynne link
18/10/2022 09:03:40 pm

Awesome article! This is certainly one of the best, most convenient, and most informative articles I've ever read. I'm excited to do some research and use the resources you've provided. Kudos!

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