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?
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:
2. What are the best protein foods?
Precision Nutrition have a nice graphic on what are the best high protein foods:
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.
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.