Protein made easy in 3… 2… 1… GO!
Protein Intake: Aim to consume a total of 1.6-2.4g/kg of protein per day. For a 70kg individual this would equate to 112 – 168 grams of protein/day. In terms of food choices, reaching your target should be achievable by including a protein-rich source at each meal, as well as opting for foods with trace proteins. For example, including 100-200g of meat, fish, eggs, tofu, cottage cheese, high-protein yogurt and the like. Alongside grains, legumes and vegetables at each main meal should satisfy your protein requirements!
Protein Quality: It’s recommended that you consume the majority of your protein through high-biological value (HBV) sources, meaning they contain all essential amino acids in sufficient quantities to stimulate muscle protein synthesis (MPS), and provide a minimum of 2g of the amino acid leucine per serve. Animal protein sources and soy will satisfy these requirements, however it’s recommended that plant sources are combined to create a complete amino acid profile (for example brown rice, peas and beans) *PDCAA = Protein Digestibility Corrected Amino Acid Score
Protein Distribution: It’s recommended to evenly space protein intake throughout the day between 3-5 meals/snacks, and consume 0.4-0.55g/kg of an HBV protein source at each eating period. For a 70kg individual, this would equate to 28-38g of HBV protein. An even distribution throughout the day will assist in stimulating MPS in a pulsatile fashion which will contribute to hypertrophy and recovery, and will assist with satiation and sustained energy levels throughout the day! It’s also recommended to consume peri-workout meals within 4-6 hours of one another to support performance and recovery.