We hear a lot about protein, it seems to be everywhere. If you have just joined a gym, your personal trainer probably has advised you to take more protein. In the shops, you see snacks, chocolate bars, and milk with added protein options. Restaurants and cafes are offering high protein meals. So what is protein and why do we need it?
The primary role of protein is to help your muscles grow, and it also helps them to recover which is why many personal trainers encourage it. Interestingly, however, your body does not actually store protein. This means that there is no reservoir of protein that your body can dip into, so it’s good to include protein in your diet daily. This ensures that there is a consistent supply that your body can use to continue building and repairing tissues.
How much do you need?
Athletes of all shapes, sizes, and levels share a common goal — to perform to the best of their ability, but good performance needs good nutrition. The recommended daily allowance of protein for a sedentary person is approximately 0.8 grams per kilogram of body weight. However this amount increases with increased activity, meaning people taking part in sports such as running or cycling require approximately 1.3g per kg body weight per day, while strength training may need 1.7g per kg body weight per day.
How do we include it in our diet?
Protein is available in many foods such as meat, eggs, nuts, seeds, and even as a powder for convenience. However that may not be ideal for everyone depending on their dietary requirements. The team at Evergreen like to cater for all of customers’ needs, so they stock plant based protein powder suitable for those on vegan diets from brands such as Plantforce, Nuzest, Natures Plus, and Pulsin. You can mix it with water, add it to your favourite smoothie, or even into your porridge.
If you would like more information on protein and supplements, call into one of the Evergreen stores around Galway or visit evergreen.ie
In February, Evergreen is helping you stay on track and meet your 2020 fitness goals by giving you 10 per cent off when you show your gym membership card or fob in-store.