Unless you’ve been living on the sun, you’re probably more than aware that protein is the one of the hottest topics in the worlds of diets, health and fitness right now. And because protein is key to muscle building, most people focus on getting a quick hit right after a tough training session. While that’s important, the timing of when you eat the rest of your daily protein may matter just as much.
First of all, how much protein should you be aiming to eat? According to Phil Paterson, Nutritionist and Triathlon Coach at RG Active, “ a 55 kg female on a moderate protein intake of 1.4 g/kg/bw would need at least 77 g of protein a day, which spread over 4 meals would be around 20 g of protein per meal. While each protein dose doesn’t have to be exactly the same, it’s a good idea to aim for at least 10-15 g for your first meal to get you started.” (Read more of the article here)
Unlike carbs and fats, the body cannot store protein so you need to spread your intake across the day. Your body uses the nutrients from your meal or snack to build muscle for somewhere around four to five hours, says Brad Schoenfeld, assistant professor in exercise science at Lehman College, City University of New York. “That means that to stimulate muscle growth throughout the day, you should consume protein every four hours or so,” he says.
Schoenfeld recently reviewed the current literature and found that eating 1.6 to 2.2 grams of protein for every kilogram of body weight divided over four meals each day best supports muscle building. So you’re looking at about 24 grams of protein per meal for a 130-pound woman or 32 grams of protein per meal for a 175-pound man. What does that look like over the day?
Start the day with Fuel10K’s granola or the on-the-go high-protein breakfast porridge pots are packed full of vitamins and minerals. Add in more protein with some nuts, seeds or accompany it with a breakfast drink or Nutty Peanut Butter pouches
A large salad made with leafy greens, extra virgin olive oil and balsamic vinaigrette, 56 grams of grilled chicken breast, 170g each of cooked chilled quinoa and chickpeas. Men should increase the chicken to 85g and the quinoa and chickpeas to 255g each and also see how many pronunciations of ‘quinoa’ they can come up with whilst preparing this dish!
A smoothie made with a FUEL10K Breakfast Drink (protein boosted and delicious), frozen fruit, a handful of kale (no, really – gives it a really SPECIAL colour….), fresh ginger root, unsweetened almond milk, and two tablespoons of FUEL10K Smooth peanut butter.
85g of steamed salmon (113g for men), plus 340g each of Brussels sprouts, cauliflower, and butternut squash roasted in olive oil.