Welcome to episode 2. 
So lets talk about protein , 

Why we need it, what it does and how much you should be getting. 

Now first off eating enough protein is important to EVERYONE , not just bodybuilders and athletes.

Protein is building block of our physiology, its the body's primary source of building muscle and lean mass. The effects of too little or too much protein will be majorly felt in muscle strength, recovery, and feeling satisfied from meals.


So, some signs that you are not eating enough protein?
Not feeling satisfied or full after your meals
Not feel like you’re recover well from work outs 
Little to no change in muscle mass despite training hard .

How much should you be eating? 
Well it is different for everyone. There are factors to consider like, training age, activity level, goals , etc etc 
But as a rule of thumb I usually get my clients to start on 1.8-2.2 grams of protein per kilo gram of body weight. The higher end for trained athletes i.e. people who have a lot of experience in the gym and or sport. 
This means if I weigh 80 kgs I need between 144 g to 176 g of protein per day. Again this can vary.


What kind of protein should I be eating ?
Ideally the majority of your protein intake should come from real food, and that means whole foods. Quality lean cuts of beef, chicken, fish, lamb , eggs etc. If you are plant based or vegan you are looking at lentils, chickpeas, and other plant based high protein foods.
Following this you can make up the rest of your days protein intake with supplements like protein shakes, but again the MAJORITY of your protein should be from real food.

So we asked our instagram and Facebook followers for some questions on protein and we’ve compiled the most common ones.

FAQ’s
How does protein affect the body when exercising?
Protein and carbohydrates are generally considered as the two central building blocks for sport nutrition; carbs providing energy for training, and protein as the body’s main source for muscle recovery. But this is not its only purpose, protein is also used as a rich source of nutrients, both during and after exercise. This helps in the formation of bones and connective tissues that support muscles used when working out, as well as transporting nutrients and waste around the body.

What is the best source of protein?
Proteins are generally broken down into two main groups; complete and incomplete. Complete proteins are ideal for exercise, repair and particularly muscle growth and recovery, because they contain all the amino-acids that our bodies cannot make, these include most animal products such as meat, milk, fish, eggs and so on. There are some complete plant based proteins such as quinoa, buck wheat and chia seeds , but most plant based foods are incomplete proteins and should be paired with amino acids or supplemented.

Can you eat TOO much protein
If you overeat protein, this extra protein can be converted into sugar or fat in the body. However, protein isn’t as easily or quickly converted as carbohydrates or fat, because the thermic effect (the amount of energy require to digest, absorb, transport and store protein) is a lot higher than that of carbohydrates and fat. You might have heard the statement that a high protein intake harms the kidneys. This is a myth. In healthy people, normal protein intakes pose little to no health risk. Indeed, even a fairly high protein intake – up to 2.8 g/kg (1.2 g/lb) – does not seem to impair kidney status and renal function in people with healthy kidneys. In particular, plant proteins appear to be especially safe.