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Sports Nutrition


Protein is a nutrient which contributes to the maintenance and growth of muscle mass.


It is found in animal products such as meat and dairy but it can also be found in other foods, for example, in nuts and legumes.


Protein is made up of amino acids, which are organic compounds with elements of carbon, hydrogen, oxygen and nitrogen. Together, amino acids and proteins are the building blocks of the body.


An important part of sports nutrition is ensuring that you are getting enough protein from your diet.


Protein powders and sports supplements have become more and more popular in recent years.


Sports supplements that are available now include protein bars, perfect for on-the-go snacking and protein powders, which can be mixed into shakes, juices and smoothies.

The amount of protein that you should eat each day will really depend on your fitness goals.


If you do a lot of exercise, you might need to up your protein intake.


The Department of Health advises that the recommended daily intake of protein is 55.5g for men and 45 grams for women or 0.36g per pound of body weight. However, this may vary if you do a lot of training.


For most people, eating a healthy balanced diet should provide you with enough protein.


However for people who do lots of activity and exercise, their protein intake might need to be adjusted accordingly.

It is important to eat enough protein as protein helps you to maintain muscle mass as well as contributes to a growth in muscle mass.

What are the different types of protein?

Types of protein can be divided into two categories:


Animal proteins

Including whey, casein, egg, beef and chicken


Plant-based proteins

Including soy, pea, brown rice and chickpea.


Two of the most common types of protein powders are whey protein and casein protein. Both of these proteins come from milk. Whey is the liquid that separates from the curds which is the casein.


Whey protein is recommended to be consumed straight after exercise whereas casein protein ( is slow acting and so should be consumed before bed time.


Both of these protein types are available as sports supplements and powders which can be mixed with water or milk to make protein shakes.

While eating protein on its own will not help you to lose weight, it can be very beneficial as part of a balanced diet.

If you are following a vegan diet, it can be more difficult to get the recommended daily intake of protein as you will not be eating any meat, fish or dairy, all of which are great sources of protein.


Natural sources of plant-based protein include lentils, chickpeas, beans and nuts.


You can also get vegan protein powders, shakes and snacks to support your daily protein intake.


Vegan protein powder can be mixed with water, added to juices or mixed with a milk substitute like oat milk to make a delicious tasting shake, perfect for post-exercise goodness.

There are lots of options when it comes to the best time to drink a protein shake.


You can drink a protein shake as a filling snack between meals or before or after your workout.


Whether you drink a protein shake before or after your training session is up to you.


Choose whichever time is convenient for you!