Protein is an important macronutrient for all people. It has vital roles in the creation and repair of muscle tissue, bone, cartilage, skin, hair, nails and the blood. However, with the rise of protein supplements in recent years, it can be difficult to understand how much protein we should be consuming and how we should be consuming it.
It is important first of all, to understand what your health and fitness goals are. If you are looking to maintain your weight and muscle tone, you will have different needs compared to an individual who is aiming to build muscle mass. Once you understand what your goals are, it is much easier to understand how much protein you need to consume each day and which additional supplements you may require.
In the UK, it is recommended that all individuals consume 0.75g of protein for each kilogram they weigh. Therefore, if you weigh 70kg (the average weight of a UK male), you should be consuming 52.5g of protein per day. If you are looking to maintain your current body composition and weight, then you want to be consuming 0.75g of protein for each kilogram of your body weight.
However, if your goal is to increase your muscle mass then you may want to consider increasing your daily protein intake, as this is what is needed to create muscle tissue in the first place. Nutritionists generally agree that consuming up to 1.5g of protein for each kilogram of body-weight is safe. Therefore, if you are planning to increase muscle mass then you may want to up your protein intake to 1.5g of protein per kilogram of bodyweight. This means that if you weigh 70kg, you could consume a maximum of 105g of protein per day. This is roughly four palm-sized portions of meat. This protein intake could be achieved through diet and also through protein shakes and supplements to make up any shortfall.
When consuming over 0.75g per kilogram of protein, it is important to consider any adverse effects which could result from a high protein intake. High protein foods often have additional fat and salt in them which can put pressure on the kidneys, impact bone health and lead to nausea. However, this is normally the case with animal proteins. Therefore, instead of consuming all protein through meals, you may wish to prepare protein shakes which are low in fat, calories and salt to reach you intake target. However, protein powders often contain casein (a protein from cow's’ milk). Therefore, fantastic protein supplements which are vegetarian and vegan friendly could help to prevent any adverse effects whilst allowing you to consume enough protein for your fitness goals. San RawFusion Complete is a 100% plant-based supplement which could provide the best of both worlds.
So how much protein do you find in a protein shake? Many protein powders provide approximately 25g of protein per portion. Many gym-goers consume between 2 – 5 of these shakes per day, however, it is important to reduce that number if you are getting protein from meals too. Therefore, as a 70kg male, you may wish to consume two shakes containing 50g of protein in total and then consume the remaining 55g of protein through meals.
What is important to remember is that you cannot rely on protein supplements alone. Building muscle tissue and achieving your fitness goals requires hard work in the gym and a healthy balanced diet. If you can get these right, then using protein shakes could help propel you to your health and fitness goals. Timing is also important. Researchers believe that the best time to consume your shake is within 30 minutes of finishing your strength workout. This is to help repair muscles which have been damaged.
Toby Hone
BSc (hons) Sport and Exercise Science
