This week at Sadie’s HQ, we’re talking fitness and food. Your diet goes hand-in-hand with how successful your exercise regime will be. So, for example, if your focus is on building and maintaining strength and energy getting extra protein in will be essential. Below we talk more about the importance of the nutrient and how our Boosing Beef Bone Broth helps to increase your intake.
Enjoy x
Protein, a macronutrient, is one of the main nutrients that every person needs to maintain a healthy body. It helps to repair any internal or external damage, supports the immune system and contributes to an overall feeling of wellbeing.
The Best Proteins
Proteins are the ideal food to eat because when you exercise, you are effectively tearing and breaking muscle fibres apart. These then need to be repaired by the body, which requires protein. After eating a portion of protein-rich food post-workout (such as our Beef Bone Broth) it aids repair damage caused to muscle fibres through amino acids.
How much do we need?
Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. That’s equal to about 0.36 grams of protein for every pound of body weight. Exercisers will need more; it’s generally recommended to increase muscle mass in combination with physical activity, you need to consume between 1.2 and 1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
Post-workout Protein
Protein is especially important to consume after a workout, as it helps aid the rebuilding of the muscles and helps to increase the impact of exercise. It’s also advised to mix this protein with carbohydrates as they help your body to absorb the protein and turn it into more muscle mass.
If you are exercising but find yourself with low energy or feel that you are not building any muscle as you want to, it may be down to not having enough protein in your diet.
Post-workout snacking
Sadie’s Kitchen Boosting Beef Bone Broth is the ideal post-workout snack. Did you know it’s produced using only the finest grass-fed beef from Irish farms? Fully traceable and fully tasty, it’s also is slow-cooked for 24 hours to release the maximum gelatine and the very best of flavour. Not only that, each pack contains just 84 calories and an impressive 11 grams of protein.
You can also increase your protein intake by eating:
- Poultry, such as chicken and turkey
- Red meat, such as beef and lamb
- Fish, such as salmon and tuna
- Dairy, such as milk and yoghurt
- Legumes, such as beans and lentils
- Eggs