Protein sources – I need HOW MANY grams a day?

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Government guides recommend you eat 0.8g of protein daily per kg of bodyweight, however this won’t suffice to build you lean muscle. Always keep your fitness goal in mind when working with macronutrient grammage (e.g. fats, proteins and carbs) Dr Karen Reid a nutritionist for the Wales Rugby team recommends getting near 2g of protein per kg every day for the first 12 weeks of a new workout programme. Once you have built this base of muscle you can scale back to between 1.2g and 1.6g per kilo.

Below is a guideline for high-protein food examples:

Protein-based foods per 100g

Protein SourceProtein content
Chicken20g
Turkey16g
Vegan protein (Arbonne)50g
Linda mccartney sausages (2)17g
Salmon20g
Beef mince (Extra lean)20g
Cod18g
Haddock19g
Tuna27g
Prawns14g
Trout22.9g

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