Getting enough protein in your daily diet is critical for every goal, from building muscle and losing fat to maintaining metabolism as we get older. But what kind of protein is really best?
Protein is one of the three macronutrients (protein, carbohydrates, and fats) and it should be a central part of everyone’s daily diet. Protein isn’t just for bodybuilders, meat heads, or people who want to get hench. As a basic cornerstone of nutrition, protein supports muscle growth, helps retain healthy lean tissue, keeps us stronger, and even supports our metabolic rate – which is important as we get older. Getting enough protein can also make the difference between being hungry, and feeling full and satiated by the meals you eat.
How Much Protein Is Enough?
Whilst there’s no need to go overboard in your quest for protein, you do need to keep an eye on your intake. Active people should aim for between 0.7g and 1g of protein per pound of body weight. Remember, that’s a gram of the macronutrient itself, not gram of the food weight. For example, 100g chicken breast isn’t 100g protein (it’s actually about 30g).
So, a 150lb woman could aim for 100-150g protein per day and a 180lb man should be looking at around 125-180g protein.
Any more than this won’t pose a health risk, but it’s unnecessary and likely to be expensive. With the exception of eggs, protein powder, protein bars, and protein snacks, protein sources tend to be difficult to store (think chicken, fish, red meat). So it makes sense to eat a moderate amount. Plus, that way, you get to eat more carbs too!
Match Your Protein To Your Goals
So now you’ve worked out how much protein to eat every day for your body weight, size, activity levels and goals, it’s time to look at where you’ll get that protein from. Design main meals with lean meat, poultry, red meat or game, eggs, dairy, fish and seafood in mind. But what about quick snacks, pre and post workout options, and bedtime protein?
Choose your goal:
To boost your protein intake via a quality protein with minimal fat/carbs
Choose: Pure Whey Protein™
Low in fat and carbs, with 82% whey protein concentrate, this is our most popular whey protein. It represents excellent value for money. It comes in 18 flavours (more to come in time!) which makes it a great choice for drinking as a shake, adding to oats (oats+protein powder=“proats”) or using in your protein cooking experiments.
To avoid lactose by using a very pure protein
Choose: Pure Whey Isolate™
Our whey isolate delivers 97g protein per 100g, with 0g carbs and only trace fats. The process of making whey isolate removes all the lactose, making it a great choice for anyone who struggles with dairy or needs to avoid lactose altogether.
A post-workout protein plus quality ingredients
This incredible post-workout protein contains whey protein isolate (the purest form of whey), creatine, and a host of other ingredients aimed at helping optimise recovery. It is the only all-in-one on the market which uses the sports-performance carbohydrate Vitargo®.
Extra calories in your protein to help you gain mass
Choose: INFORMED MASS™
This premium mass gainer uses only top quality ingredients (no fillers or cheap ingredients here!) You’ll get protein from whey concentrate and isolate, and carbs from oats. But you’ll also get leucine, HMB and creatine, plus probiotics and digestive enzymes to help you actually absorb nutrients.
Added ingredients in your protein to help you with your weight loss goal
Choose: CUTTING EDGE™ Protein
This new premium weight loss protein formulation, which uses the same exclusive mTOR Protein Complex™ as INFORMED WHEY®, comes with added glucomannan (one of the hottest diet ingredients on the supplement scene), MCT’s, green coffee extract, cinnamon extract, choline bitartrate, and some quality probiotics in the form of DigeZyme® and LactoSpore®. This all adds up to the most advanced weight loss protein formula on the market.
The absolute best whey protein supplement, with added digestion support
Choose: INFORMED WHEY®
INFORMED WHEY® goes through the Informed Sport testing programme, so you can have total confidence in every ingredient and every batch. Absolutely no compromises. It delivers a whopping 24.3g protein per serving from premium protein sources! We’ve also added ingredients to support your digestion and help you absorb more of the nutrition.
A vegan-friendly option of protein powder
Choose: Complete Vegan Blend™
This vegan protein powder is a blend of pea protein, quinoa flour, and brown rice protein. No soya, no artificial colours, and no artificial sweeteners. It’s available in two delicious flavours, including our popular chocolate peanut.
A protein powder which suits your Paleo diet
Choose: Beef Protein Isolate™
Beef protein isolate is in fact a great choice for anyone who wants to completely avoid whey, lactose, dairy, or milk sugars. It’s a pure protein (like all isolates) delivering 97% protein content. And no it doesn’t taste like beef at all, promise!
In The Protein Store Cupboard
Stock your kitchen shelves with protein-packed snack options like liquid egg whites (they keep for a while, and you can freeze the bottles to extend the shelf-life), nut butters, seed butters, and our delicious combination butters, chia seeds, chia protein granola, and your favourite protein bar or protein flapjack.
With all these options available, you’ll never struggle to hit your protein requirements again!
About the Author
Nicola Joyce has been writing for (and about) sport, fitness, nutrition and healthy living since 2004. She’s also a keen sportswoman: her background is in endurance sport but she now competes as a natural bodybuilder, most recently winning a world title with the INBF. When she’s not writing content, she can be found blogging. Follow her here www.nicolajoyce.co.uk and on Facebook & Twitter (@thefitwriter) too.