Protein such as a marathon runner or

Protein โ€“ What it means?Protein is needed as it repairs damaged cells, builds new ones, and is essential in the building of tissues, bones, and muscles.Protein is a key part of a healthy diet. It is important to make sure your body gets enough protein. Everyone needs protein in their diet.How much protein do we need everyday?How much protein you need varies from person to person. It also varies over your lifetime as you get older. For example, if you are hugely inactive your protein requirements are much less than someone such as a marathon runner or gym goer.For each kilogram of bodyweight you should eat 0.75g of protein. This is a figure recommended by the RNI (Reference Nutrient Intake)You may have heard different protein ratios from different websites or by various people. The guidelines you see on this page are from the RNI which suggests that men should aim to eat around 55g of protein and women should aim for around 45g of protein every day.How much protein if I exercise?It is recommended that you should take between 15-25g of protein after a workout. This should be consumed within 30 minutes of exercise. Protein is important after your training because your muscles need to grow and recover. Your protein intake is essential for muscle growth and without it you are not going to see any gains.Protein and your dietThe most difficult part about getting the right amount of protein is finding the time to consume enough. Try to get your protein from whole foods in your diet. But if you find you still struggle with protein consumption, look for good quality protein shakes such as whey protein or hemp protein (diary alternative).Some High Protein FoodsYou can consume protein from various types of foods such as whole foods or protein powders. I have added FIVE of them below. Protein Foods To Gain Weight1. MilkMilk is known to be a good source of both calcium and proteinOne 100ml of milk is equivalent to 3g of protein2. Greek yogurtA spoonful of Greek yogurt is also a great way to add in protein.A 100g of Greek yogurt contains 6g of protein3. EggsA single hard-boiled egg contains around 6g of protein4. Whey ProteinWhey protein, consumed as part of a weight gain diet, can also help you pack on pounds. Different whey protein powders can vary in calories, and fat and lactose contentFor instance one scoop of optimum nutrition gold standard whey gives 24g of proteinIf you have an allergy because of milk then whey protein should be avoided. For people who are lactose intolerant, vegan, or vegetarian than there are many diary alternatives you can choose from.5. Hemp ProteinThere are also alternatives to whey protein known as plant based. Plant based protein sources include vegetables, nuts, legumes, and seeds.Again this can vary from different brands but a typical example is: 15g of protein from a 30g serving