JOIN THE PRO(TEIN) LEAGUE

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If you’re a rookie in the protein league then this one’s definitely for you. Learn all about protein and build the ultimate protein squad to suit your body’s needs. Here’s a little countdown to guide you through it.

#10 Let’s get scouting.

Why Protein?

What makes it your MVP* in the league of nutrients for your body?

It’s not breaking news that as you grow older, your body begins to lose muscle. We need protein to boost metabolism, support the immune system and maintain muscle mass and body strength. A protein deficiency can cause various symptoms in your body:

Increase your risk of bone fractures
Hair, skin and nail problems
Swelling due to the accumulation of fluids in the abdomen, feet, fingers and ankles
A fatty liver
Stunted growth in children (which is why it’s so important to ensure protein intake during a child’s early years!)

#9 Drafting your Pro(tein) Team.

Every good coach knows you have to have the right number of players in your team.

According to the National Academy of Medicine, adults should get a minimum of 0.8 grams of protein per kilogram of body weight daily.

Use this quick way to calculate the right protein roster size: Your weight (in lbs) ÷ 2.2 = weight in kg

Weight in kg × 0.8 = grams of protein per day

But wait, there’s more! Your protein needs can vary based on:

Age
Activity level
Health goals

(Be sure to consult a health coach or dietician for a more personalised game)

#8 Types of Protein: Choose Your Star Players

It’s not only about how much protein you take in but also where it comes from. Most of our protein comes from the food we eat. There are 2 main divisions you can draft your players from:

1. The Animal Kings:

2. Plant-Based:

#7 Protein Rising Stars

Cricket Protein (you read that right!) - If you’re daring enough, check out crickets as a high source of protein, iron and calcium. Give a protein boost to all your recipes by adding a spoonful of cricket powder to really “liven” things up.

Pea Protein - Pea protein is a vegan delight, and a powerful source of protein and iron, aiding muscle repair, weight loss, and heart health.

Protein-Packed Snacks - Eat better with protein-rich snacks for a healthier and guilt-free binge sesh.

Whey Protein - When milk is processed to form curd or cheese, the liquid that remains is called whey and it contains whey proteins.

There are 2 main forms of this protein in your supplements:

Whey Protein Isolate - A highly filtered form of whey protein which contains about 90% protein and extremely less lactose and fat content.

Whey Protein Concentrate - Here, the protein content ranges between 70-80% and the lactose concentration is higher than in whey isolate.

The nutritional difference between the two is minimal. Whey isolate might be a better choice for someone wanting to limit their fat and lactose intake while maintaining a high amount of protein. However, it is said that slightly increasing your dosage of whey concentrate can result in getting nearly the same amount of protein.

#6 Game Day Strategy: When Should You Deploy Your Players?

Breakfast: Kickstart your metabolism

Post-workout: Aid muscle recovery

Before bed: Support overnight muscle repair

#5 Pro Tip from the Coach:

Spread your protein intake throughout the day for optimal absorption!

#4 Best Commentators in the League

Join the protein movement with Myprotein for all things protein, fitness, food and activewear.

If you’re a flavoured water baby, you might like Aquatein’s protein water! Find the best deals on Amazon and let that coloured liquid brighten your day.

Manage your health and live well with GNC and its building blocks of nutrition to keep you healthy and happy.

Check out Cosmix’s no-nonsense, plant-based superfoods, great for gut health. Explore more bestselling plant-based protein supplements which are easier to digest and provide all the necessary nutrients for your body.

Know exactly what goes into your supplements with Näck’s naked and transparent philosophy.

And speak and eat the truth with The Whole Truth Foods for more health-friendly protein.

#3 Keep an eye out for some trick shots to avoid getting blindsided!

An extra large steak does NOT mean extra large muscles. As with most things in life, too much protein can be harmful to you and cause issues with your liver, kidneys and heart. Following a well-balanced diet is the best thing you can do for your meals.

#2 But that’s not all.

Remember, every athlete is different. Consult with a healthcare professional or registered dietitian to determine the best protein plan for you.

#1 Gear up and let’s take this to the playing field.