Having protein as part of your diet is essential and you should all make sure that you consume enough on a daily basis to stay healthy. Your body needs protein, it needs it in its cells, muscles, bones, skin, hair, nails, etc. and as it is not stored in the body, it is important you meet your requirements daily.
When training and doing physical activity, you need to get extra protein in your diet as your body and your muscles need it to build up and repair the damaged tissue to support the recovery process.
Where to source protein for your diet?
- Animal sources, such as all meats, poultry, fish, eggs, dairy etc.
- Vegetable sources, such as beans, pulses, nuts, seeds and cereal.
You cannot determine exactly how much protein your body needs every day as it depends on various factors such as age, gender, body composition, muscle mass etc. but aim for at least 2-3 servings a day. The average adult needs around 0.8 grams of protein for kilogram of body weight and the strength athlete up to 2 grams of protein per kilogram of body weight. Make sure you get plenty of protein when you are active and afterwards to supports recovery, especially if you do weights/resistance training and high intensity training.
Don’t forget, it is recommended to eat 2 portions of fish a day, including a portion of oily fish (such as sardines, salmon) as it is good for your cardiovascular health.