When it comes to supporting lean muscle, protein is a nutrient that will make or break your results. If you're confused about how much protein you need, which type of protein is best, or when you should eat it, our protein Q&A will help you separate protein fact from protein fiction.
How much protein do I need?
The UK Food Standards Agency recommends that adults take in around 55 grams of protein per day or 0.8g per kg of body weight. Guidelines for active individuals, however, such as that supplied by the American College of Sports Medicine (ACSM) or English Institute of Sport (EIS) recommend between 1 and 2 grams per kilogram a person weighs and are a more accurate reference for anyone that’s active. Protein is constantly turned over in the body and ideally losses should equal intake. Activity increases your need for protein, as it also accelerates these losses. To work out how much protein meets your needs, multiply your body weight in kilograms by 1 to 2 grams.
When's the best time to drink a protein shake?
A protein shake is ideal for immediately after training where it can help with muscle recovery, but protein shakes can be handy at any time of the day where you might be struggling to find a good quality convenient source of protein.
Can protein help me lose fat?
Protein won’t directly help you lose fat, but the long term effects of meeting your protein needs means you are more likely to maintain or grow (depending on your calorie intake) your muscle mass. As muscle is metabolically active it makes sense to maintain this calorie burning engine. Studies have suggested that increasing protein intake up to 2g.kg.bw also reduces muscle loss whilst following a calorie controlled diet designed for weight loss.
What happens if I don't eat enough protein?
An occasional low-protein day will not affect muscle maintenance or growth. But if you don't get enough protein in your diet on a regular basis, then you will find it harder to maintain or build muscle mass. Protein is essential for survival and supports the structural tissues in your body such as muscle, bone, hair, skin, nails so it makes sense to ensure you are meeting your needs on a daily basis.
What are the best sources of protein?
As far as your body is concerned, there are two different types of amino acids: essential and non-essential. Non-essential amino acids are amino acids that your body can create by itself. Essential amino acids cannot be created, and therefore the only way to get them is through food.
Many foods, including nuts and beans, can provide a good dose of protein but these are incomplete proteins which need to be carefully combined to achieve a full complement of essential amino acids. Complete proteins such as eggs, lean meats, poultry, fish, milk, casein and whey contain a complete profile.
What are the benefits of whey protein?
Whey is one of the two major proteins found in milk, the other being casein. It's one of the most popular sources of protein with athletes and gym users wanting to burn fat and build muscle.
- A typical serving of whey contains the same amount of protein found in a chicken breast, but can also be low in both fat and carbohydrate.
- A naturally complete protein, whey is often referred to as a "fast" protein.
- Whey has a higher biological value than many foods, including fish, beef and soya.
- Whey contains high levels of essential amino acids and BCAAs.
- Whey is also naturally high in the amino acids glutamine and leucine.
What should I look for in a protein shake?
When you're selecting a protein shake to support your hard training, ideally check it has at least 20g protein to support muscle maintenance, growth and recovery. Check it for the ‘informed sport’ logo to give reassurance that your product has been screened against the banned list of substances and that it comes from a reputable company with stringent quality control. Check it has the protein in that it claims to have and is not giving you a value for protein that includes you adding milk. A good quality product should be mixed with water. Maximuscle’s most popular products such as Cyclone, Promax, Progain and Promax Lean contain a high quality proprietary protein blend, Biomax, to support your training goals and are simply mixed with water in a shaker. Look for a company that offers a variety of flavours as taste will likely effect your commitment to use these shakes regularly. Select added support ingredients dependant on your goal.
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