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Personal Training Blog

31/1/2021 2 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.
2 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



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