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Hands Holding Fish

Protein

Slicing Meat

Protein is an important part of our diet and essential to building and maintaining all types of body tissue, including muscle. It contains amino acids, the building blocks used for muscle growth.

 

Protein-rich foods include:

 

  • Red meat, such as beef, lamb, and pork

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  • Poultry, such as chicken, duck and turkey

 

  • Fish, such salmon, pollack and cod

 

  • Eggs

 

  • Dairy, such as milk, yoghurt, and cheese

 

  • Beans

 

  • Tofu

According to the British heart foundation 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). This would be about 2 portions of meat, fish, nuts, or tofu per day.

 

However, the American College of Sports Medicine (ACSM) states, to increase muscle mass in combination with physical activity, it is recommended to consume 1.2-1.7g of protein per kilo of body weight per day.

 

Therefore, a person on a regular, structured training programme, who weighs 80kg should consume 136g of protein per day (80 x 1.7) in order to gain muscle mass.

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