Talking about protein shouldn't be jock chat.

It's the biggest nutritional lever anyone can pull for their performance.

You've probably heard that proteins are the building blocks of life.

And it's true. Every cell in the body has them.

According to nutrition wizard Layne Norton, protein is the biggest lever because of its effects on lean body mass. It’s gonna help us maintain or build muscle.

So we can optimise our strength. And in turn our performance, health and longevity.

Which I'm guessing sounds good for 99.99% of us.

(Protein also helps hormone production, immune function and energy).

What you need to know:

1. ⚖️ Amount

The most important thing is getting enough.

1.5g/kg of body weight per day is the goal (so an 80kg human needs at least 120g/day). No dramas if you go over.

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2. 🫘 Quality

Quality of source is the next priority.

Low-quality protein can lack nutrients and essential amino acids. Plus can be harder to digest.

Unprocessed whole foods are where the money is (see list below).

3. ⏰ Timing

Once we're getting the total daily intake from good sources. Then we can look at getting at least 2 or 3 meals with high-quality protein in them.

This means trynna get 30-40g a meal. Rather than relying on getting all your daily intake from a 200g steak at dinner.

Splitting it up like this is matters. But it's a much smaller lever than amount and quality.

Righto. Here's a few quality sources to help hit your target:

• 🍳 1x big egg = 6g
• 🍗 (About a fistful) 85g of chicken = 27g
• 🥩 (About a fistful) 85g of meat = 22g
• 🍣 (About a fistful) 85g of salmon = 19g
• 🥜 Handful of almonds = 6g
• 🥄 Cup of Greek yoghurt = 20g
• 🥛 Scoop of whey or vegan protein powder = 10-30g
• 🫘 Cup of black/kidney beans = 15g
• 🍚 Cup of lentils = 18g
• 🍙 Cup of quinoa = 8g
• 🍵 Cup of green peas = 8g
  

I find it helpful kinda understanding what's on my plate. And trynna roughly hit my target every day.