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Protein supplements: Where do they fit in your diet?

Protein supplements: Where do they fit in your diet?


Protein supplements are now seen as a household item, but are they being used properly? Firstly, one must consider overall protein intake in their daily diet, let’s call this TOTAL. The amount of protein needed in a day varies depending on your training demands, body weight and goal. This can range between 1.4 – 2 grams of protein per kilo of your body mass, so between 112g – 160g for an 80kg individual.


Next, consider the TIMING of your protein intake. To maximise muscle protein synthesis, it’s recommended to space out your protein intake throughout the day, every 3-4 hours. This usually works out as 3 meals and 2-3 snacks. The aim of this is for you to maintain a positive protein balance.


Finally, consider the TYPE of protein in your diet. There are many different types of proteins of varying qualities. Whey and animal proteins represent high quality protein sources as they don’t really contain other carbohydrates, fibres etc and represent a full amino acid profiles (the building blocks of muscle). Plant based sources like beans and pulses are also high quality but contain other macronutrients. It is recommended to include a range of different proteins in your diet.


Where do protein supplements fit?


Athletic individuals should always adopt a food first approach and let protein supplements fit around their diet. However, there are situations where protein supplements can benefit an individual:


‘Just add water’: Rebuild protein shakes offer a convenient solution when you may not have the time or facilities to make a snack. For example, pair the rebuild shake with a banana and a cereal bar and you have a quick 450 kcal breakfast with 30g protein and 50g carbohydrate! You could also use them as a high protein snack between meals, which is great considering they taste like chocolate and strawberry milkshakes


Post Exercise: It’s important to get the right amount of protein especially if you’re exercising or completing a strength session. Consuming protein immediately post session allows you to get protein and amino acids to the repairing muscles faster than delaying protein intake. Appetite may also be supressed after exercise, so in the case Rebuild shakes offer a palatable solution without food volume. We recommend consuming a rebuild shake within 30 mins post exercise, then have a full meal within an hour.


Dietary Requirements: Some people are reducing meat intake, while some are adopting a full vegetarian diet. This poses a challenge with overall protein intake, so Rebuild shakes can help supplement this to make sure you’re hitting protein goals.

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