If you’ve read this blog post, you’d know that most of us need to increase our protein intake as we aren't quite getting enough in our daily diet.
The standard recommendation is 0.8g per kilogram of body weight (0.8 x body weight = RDI) per day. This is the minimum amount of protein we should be getting to prevent deficiency.
But the ideal amount is more than this, especially if you’re active. According to personal trainer Melanie Katz, the following is recommended.
Moderately active: 1.2-1.4g per kilogram of body weight (1.2 x body weight = RDI)
Extremely active: 1.6-1.8g per kilogram of body weight (1.6 x body weight = RDI)
So if you’re a moderately active female who weighs 60kg, you should be getting 72-84g of protein per day.
So how do we add more protein to our diets without eating 2-3 steaks or 4 cans of beans every day?
You guessed it - protein powder. A bioavailable whey protein powder or a high quality plant-based protein powder is an easy and convenient way of adding protein to your diet. They have a very high percentage of protein (Bare Blends Vanilla Bean WPI has 88g of protein per 100g) and are an easy way of getting the extra nutrients to help you recover from exercise.
Below are some easy ways of getting a protein boost that are perfect when you’re on the run, or as post-exercise refuel, which will help to boost your overall health.
1. Breakfast Smoothie
Ideal for a busy lifestyle, smoothies can make an easy and nutritious breakfast. Adding a source of protein will also ensure that the smoothie will keep you fuller for longer, keeping you away from simple carbs, sugars and snacking between meals.
This Creamy Berry Smoothie is one of our favourites.
2. Protein balls
Protein balls are an easy and nutritious snack that will combat your hunger cravings throughout the day.
Try these Cacao Brownie Balls (pictured above) - the perfect snack recipe.
3. Protein bars
Protein bars are very easy to make and they’re perfect to take with you on the go for a post-gym snack or afternoon pick me up.
They’re also super easy to make. Try these Four Ingredient Peanut Butter Protein Bars to start.
4. Post workout shake
Exercise causes the fibres of our muscles to tear, and protein is needed to help our muscles reconstruct themselves and recover in stronger formations than before. It is therefore important to fuel our bodies with amino acids straight away so they can begin recovering our muscles immediately.
A post-workout protein shake is the easiest way to do this. Simply shake one serving of protein powder with 200-300ml of milk or water and Bob's your uncle!
Raw Cacao WPI
- Made with organic raw Peruvian cacao
- 100% natural, free of anything artificial or nasty
- Ideal for lean muscle building
- Promotes healthy weight management
- Boosts immune system function