Particularly if you’re vegan or vegetarian. Protein can be consumed through food sources such as meat, fish, eggs, beans, nuts, dairy and seeds - but it can be difficult to achieve protein targets through food alone. View Gallery What do protein powders actually do? Athletes requirements may vary depending on their sport and training regimes.” Those engaging in more than 150 minutes of exercise per week require around 1.2-1.5g of protein per kg of their body weight per day. Jenna said: “Regular exercisers may require more protein than sedentary individuals in order to help replenish and repair the torn muscle fibres which occur naturally as a result of exercise. You might not be getting enough protein, so if you've returned to the gym recently, listen up. That said, numerous new studies, including one by Nutrients paper, suggest that those protein guidelines are too low. How much protein do I need a day?Īccording to the NHS and the British Nutrition Foundation, 0.75g of protein per kilogram of bodyweight is the recommended amount of protein per day (that's around 50 to 60g). “Protein plays a key role in transporting messages around the body, hormone production, cell structure and muscle growth to name a few of its roles,” nutritionist Jenna Hope told us. Protein is a dietary requirement to support your overall health and aid with both weight loss and muscle gain. The result? A complete guide to protein powders for women, with everything you need to know about what protein does for the body, how much you should aim for every day and the best protein powder for beginners to fill your protein shaker bottle with. We've been doing our homework, chatting to expert nutritionists and dietitians and the best protein brands in the business. What do protein powders actually do? Is it OK to have protein powder everyday? And which brand of protein powder is best?įret not, ‘cos we’ve got the inside scoop (geddit?). There are whey protein powders, casein protein powders and protein powders for vegans. That said, the world of protein powders is vast, so you'd be forgiven for not having the foggiest idea where to start. So, if you're partial to a heavy HIIT sesh or you hit the weights rack a few times a week, it might be worth adding a protein supplement to your diet. Investing in one of the best protein powders is a quick and easy way to increase your protein intake and ensure your body has everything it needs to repair and build lean muscle post-workout.