Ask any serious trainer in this modern age and they will tell you that carb are out, and protein is in... That doesn't exactly sound breathtakingly new, however, as bodybuilders and meatheads have been preaching the benefits of protein for decades!
But the truth of the matter is that protein is a crucial piece of the puzzle when it comes to muscle growth! If you want to achieve the lean physique that we all aspire too, it's vital that you are hitting your daily protein goals!
BUT just how much protein do you actually need? It seems that this question has many answers, one guru states you need minimal, while another prescribes copious amounts!
A general guideline to shoot for is around 1 gram of protein per kilogram of body weight for a non-active sedentary individual, the reason being that a sedentary person does not have as much demand for protein if there are minimal muscular tears to repair. So for a 100kg male, this could range between 80-100 grams per day.
However, for those who lead a more active lifestyle, maybe you cycle, play sport or train weights. You're going to want to shoot for around 2 grams per kilogram of body weight. So for the same 100kg male, this would be around 200 grams of protein per day.
If you follow these general guidelines you will be well on your way to not only hitting your protein goals but making some sweet gains! But if you're still struggling to hit the daily goals we've put together a list of the best ways to increase protein intake, some simple tips you can implement each day to make sure you're recovering and growing 100%!
1. Track Your Macros
Track, track, track! Seriously, the best way you can ensure you are hitting your protein goals, or any calorie related goal is to track your macros through an app like myfitnesspal. Tracking your macros will make it very easy to understand exactly how much protein you are getting in each meal and letting you know where you might be coming up short in the protein department.
2. Opt For High Protein Food
One thing many people realise once they start tracking their calories is how little protein there is in the daily foods they eat. While cereal, sandwiches and pasta might fill you up and keep you satisfied they don't contain much protein at all, and certainly won't help you hit those high protein goals.
Instead, try opting for leaner cuts of meat, such as steak, beef mince, chicken breast or even white fish. These meats contain very high amounts of protein, in some cases 30 grams per 100 grams of body weight. Consuming two of these meals a day will have you on your way to hitting your daily requirement.
3. Prepare Your Meals In Advance
Try cooking your meals up in batches a few days ahead of time. This is a super convenient way to ensure you are having the right amount of protein in each meal. It can also help you stay on track if you're prone to skipping meals.
Another way to increase your protein intake is to add in a supplement such as Redcon1 Isotope. When it comes to bang for buck protein, nothing compares to a supplementary source. An isolate protein can yield up to 90% protein per serving, making it extremely potent. Great for muscle recovery and repairing muscle tissue post training or throughout the day in a smoothie!
If you find your recovery is lacking due to protein deficiency, then you need to start implementing some of our best ways to increase protein intake tips straight away!
Having a high protein diet is optimal for muscle gain, fat loss as well as so many other bodily functions, so start boosting up your daily protein content today to see the benefits!