Why is Protein Important for your workout?

You’ve no doubt heard social media fitness fanatics and serious gym goers talking raving about protein. If you're ready to find out what all the fuss is about, you're in the right place. We're going to break down protein in a way that's easy to understand, whether you're a fitness fan yourself or just someone who wants to know more about healthy eating

What is protein?

Think of protein as your body's construction crew, made up of tiny building blocks called amino acids. These amino acids are like Legos – they come in different shapes and sizes, and how they link together determines the kind of structure they can build. Your body uses this macronutrient to build and repair tissues like muscles, skin, and even your hair and nails. Proteins are constantly being broken down and rebuilt, so it's important to have a steady supply of amino acids from your diet to keep this repair process going.

How is protein used in the body?

Protein is like a multi-tool in your body's toolkit:

• Muscle repair and growth: Protein is the building block of muscle tissue. When you work out, you create tiny tears in your muscles. Protein provides the amino acids needed to repair these tears and build new muscle fibres. This leads to muscle growth and gains in strength so it’s especially important if you’re focusing on weightlifting.

• Improved recovery: Consuming protein after a workout helps reduce muscle soreness and promotes faster recovery. This is because it replenishes the amino acids used during exercise, allowing your muscles to rebuild and adapt more efficiently.

• Increased metabolism: Protein has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting and processing it. This can help to boost your metabolism and contribute to your weight management goals.

• Reduced fatigue: Adequate protein intake helps maintain blood sugar levels. This prevents energy crashes and fatigue both during and after workouts. This in turn can improve your endurance and performance.

• Injury prevention: Protein is crucial for maintaining strong bones, joints, and connective tissues. It helps prevent injuries and supports overall body function during your workout.

How much protein do I need?

The amount of protein you need depends on a few factors, including age, activity level, and overall goals. The recommended daily allowance (RDA) is around 0.75 grams of protein per kilogram of body weight as a general guideline. This is the minimum amount needed to maintain basic bodily functions. However, you'll likely need more protein to support muscle growth and repair if you're active. Active adults can aim for 1.2 to 2 grams of protein per kilogram of body weight. And if you're lifting weights or training for a competition, your needs may be even higher, reaching up to 3 grams per kilogram.

What’s a good source of protein?

Protein is found in both animal and plant sources:

•Animal Sources: Meat, poultry, fish, eggs, dairy products.

•Plant Sources: Beans, lentils, tofu, tempeh, nuts, seeds, quinoa.

•Supplements: Protein powders can be a convenient way to boost your intake, but it's important to choose high-quality options and not rely solely on them over a healthy balanced diet.

Protein is a vital nutrient that plays a crucial role in many bodily functions. By understanding the basics and making smart food choices, you can easily meet your protein needs and support your overall health and fitness goals. If you’re thinking of changing up your diet as part of a new fitness plan it’s always worth consulting a nutritionist or dietitian to make sure you’re getting everything you need. If you’d like some help with planning a new workout routine, why not enlist the help of our amazing personal trainers? You can find out more information about the personal trainers that work at your local Gym Group gym, including which of them have qualifications in nutrition, via our app.