Whereas carbs give us energy and fat helps cell structure, insulation and transport of vitamins (to name a few things), protein helps us to repair and maintain our muscle mass (plus other functions in the body too!).
Whey protein is widely recognised by research as the fastest absorbing form of protein and ideally, it should be consumed within 15 minutes of working out for maximum impact on starting to re-build your muscles (if muscle building is your aim!). Hence why a protein shake is so handy!
The amount of protein you require will depend on how active you are and your health & fitness goals. It’s common that people lack this vital nutrient and the main source of protein usually comes from an evening meal. However, it should be a part of every meal consumed. So, how much do you need?
The table below by the American College of Sports Medicine (ACSM) shows the daily protein requirements per day dependent on your activity type:
E.g. if you weigh 70kg and are a moderately active recreational exerciser, you multiply 70 by 1.5 = 105 grams of protein per day. If you eat 3 meals per day, that is 35g protein per meal.
It is important to be realistic about your activity level and to try and eat a balanced, healthy and colourful diet from all 3 major food groups (Macros).
At WHEY AHEAD®, we're passionate about going organic so that's why we offer the UK's first flavoured & unflavoured organic whey protein as an organic alternative to regular protein shakes.
Stay fit, healthy & happy fitfam! More from our Nutrition blog here.