Protein and exercise (2024)

What is protein?

Proteins are known as the building blocks of life as they break down into amino acids that help the body grow and repair. Our hair, skin and muscle are all made from the protein we eat.

How much protein do I need?

Ordinarily most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men). That’s about two portions of meat, fish, nuts or tofu per day.

However, when training for an event you should try and include a portion of protein with every meal to help your muscles grow and repair.

We recommend using your hand as a guide to portion size – palm of your hand for red meat and whole hand for white meat and fish.

Our top tips

The best way to give your protein levels a boost when training for an event is to go for lean cuts of meat, low fat dairy, beans, pulses and lentils and include 1-2 portions of fish a week.

Take note of the meals where you typically skimp on protein – breakfast and lunch are often the culprits as people tend to opt for carbohydrates instead. Easily add protein to these meals by trying some of the below:

add yogurt, soymilk, nuts or seeds to your cereal
try toppings such as baked beans, cream cheese, eggs or peanut butter on toast, bagels or muffins
swap sandwich fillings to tuna, salmon, bean burger, hummus, eggs or falafel
add extras to your pasta, soup or salad such as canned beans, tuna, eggs, nuts or pre-cooked chicken.

Eating protein for vegetarian and vegan athletes

It's an outdated myth that it's difficult to get enough protein from plant sources. Vegetarian or vegan athletes have the same protein needs as someone consuming a mixed diet and as with any diet, the advice is the same – eating a variety of protein sources is key to meeting your dietary needs.

Don’t assume that vegetarian or vegan options are always healthy - mock meats like nuggets, veggie burgers and hot dogs do contain protein but can be loaded with salt. Cheesy pastas or veg curries in creamy or oily sauces are often high in fat, saturated fat, salt and calories.

Protein supplements and shakes

You don't need extra protein supplements, shakes or a special high protein diet when training for an event.

Do I need to use protein supplements?

Protein supplements are marketed to help promote muscle growth, weight loss, boost energy, and enhance physical performance. Available as powders, shakes, bars, capsules, they are often seen as a convenient way to get more protein. However, most people already eat plenty of protein so it is not necessary to add in supplemental protein.

If you do need to up your protein, introducing protein foods into the diet as snacks or adding to normal meals is the best way to start. The benefit of getting protein from whole-food sources – such as fish, eggs, lean poultry and meats, tofu, beans, dairy, nuts, and seeds – rather than a powder, is these protein rich foods naturally contain the fibre, vitamin and minerals you need to keep healthy.

If you do decide to take protein supplements, the key thing to remember is the word ‘supplement’. They are meant to supplement a balanced diet – not replace it. They may also come with added oils and sugars, which can mean more calories and potential weight gain. So read the label to make sure you know what you are taking.

What about protein shakes after long exercise sessions?

Extra protein is useful after long bouts of exercise (>90mins). It helps speed muscle repair and glycogen replacement, leading to faster recovery. But the key is taking it at the right time and in the right amount, alongside carbohydrates.

Recovery drinks are most effective in a 20-minute window following exercise – protein synthesis, your body’s process of building new muscle, and muscle glycogen uptake is most effective during this time.

Recovery drinks should have more carbohydrates than protein, aiming for a ratio that’s between 3-to-1 and 4-to-1 to replenish glycogen stores. There is no need to overdo the protein, 10 to 20 gram of protein is more than adequate, so do look at the nutritional information.

If you're planning to eat a full meal within 30 mins of an exercise session, you don’t need one. If you don’t have the time or find it hard to eat in the hour after a long training session or event, choose Recovery shakes with 10-20g protein and 30-60g carbohydrate such as:

sports recovery powder sachets
cheaper options of low fat chocolate milkshake (Supermarket own brand, Yazoo, Nesquik chocolate milk shake)
homemade recovery drinks (3tbsp chocolate powder,500ml skimmed milk).