THE POWER OF PROTEIN

The recommended daily dose of protein will vary based on your weight and activity level.

You can use our handy daily protein calculator below to work out what's right for you:

Low levels of exercise
- 0.8 - 1g per 1kg of body weight
- E.g. 60 - 75g if you weigh 75kg

Average levels of exercise
- 1.2 - 1.6g per 1kg of body weight
- E.g. 90 - 120g if you weigh 75kg

High levels of exercise
- 1.4 - 2g per 1kg of body weight
- E.g. 105 - 150g if you weigh 75kg

Ah, the age-old question. The best protein foods are:

• Eggs, & dairy products like, milk & yoghurt
• White meats like chicken, turkey, as well as fish and seafood 
• Nuts and seeds - especially almonds, walnuts and pistachios; or pumpkin, hemp or sunflower seeds
• Beans & pulses - especially soy beans, lentils and edamame

As with most good things in life, you can get too much protein. While there is no golden number that you should never-ever surpass, it's of course not recommended to go overboard. The main tip is to prioritise healthier sources of protein and avoid fattier sources. It is also ideal to not overload on protein in one big go, e.g. per hour it's not recommended to exceed 25-30g (source). It's no coincidence that our protein shakes come in handy 25g bottles!

There are lots of excellent sources of protein for vegetarians and vegans, especially nuts, seeds, beans and pulses. Often vegetarians and vegans need to make more of a conscious food plan to ensure they maintain a sufficient protein intake.