With benefits like muscle gain, fat loss and appetite control falling firmly under protein’s long list of health benefits, it could become a part of your diet.

Protein is one of three essential macronutrients—alongside fat and carbohydrates.

Protein is everywhere; in your hair, nails, skin, muscles, bones and pretty much every single tissue in your body. It’s a vital nutrient and is responsible for building and repairing tissues, cells and organs. It also carries vitamins, minerals and oxygen through your body and into cells and tissues that need them.

Simply put, it’s really important stuff. Whether you tend to hit the gym or not, you need to make sure you’re getting enough of it to feel and function your best.

Most protein powders are, essentially, a condensed and powdered form of protein. They can be made from either animal or plant sources and vary widely in terms of their ingredients and quality. Protein shakes are typically blended with milk or water to make a thick, creamy, milkshake-like drink.

Most people use a protein shake for the sake of speed and convenience. Mixing up a protein drink is a quick and easy way to add a marked boost to your daily protein intake, without having to spend extra time cooking.

Ok so do i need it?

If you eat a balanced diet with plenty of quality protein sources—think meat, eggs and fish (or tofu, lentils and nuts if you’re vegan)—you’re probably getting enough protein already. Plus, getting your protein from a plate of food brings the added benefit of other essential nutrients, like fibre, vitamins and minerals.

But, protein powders do have their place. If you’re an athlete or lead a particularly active lifestyle, want to gain lean muscle or struggle to meet your protein goals due to a busy lifestyle, a protein powder can be useful. Not sure how much protein you should actually be getting? Take a look at this

How much protein do I actually need?

The Reference Nutrient Intake (RNI) for protein in the UK is set as 0.75g of protein per kg of body weight, according to the British Nutrition Foundation. This amounts to around…

• 51kg/8 stone → 38g protein
• 57kg/9 stone → 43g protein
• 63.5kg/10 stone → 48g protein
• 70kg/11 stone → 53g protein
• 76kg/12 stone → 57g protein
• 82.5kg/13 stone → 62g protein

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