The Importance of Protein
Protein is an important substance for us to get as it plays an important role in helping our bodies recover.
Protein provides anti-bodies to fight disease in the immune system. When we work the muscles to a state of fatigue, we will need to ensure we take on enough protein to help our muscles repair and grow stronger. Protein will contain whats known as amino acids. 9 of the 20 standard amino acids are called "essential" for humans because they cannot be created from other compounds by the human body, and so must be taken in as food.
GENERAL GUIDELINE
PROTEINS
1.4g-2.0g per kg of protein per day - Days off the gym
3g per kg of protein per day - Workout days
Example - someone who weighs 70kg would do the following equation to workout their protein intake
rest days - 70kg x 1.4 = 98grams of protein
Workout days - 70kg x 3 = 210 grams of protein
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Meat - beef, steak, chicken
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Fish - Haddock, cod,
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Eggs
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Quinoa
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Nuts
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Whey
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Tuna in olive oil
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Sardines