Pack Your Protein

You will often hear me mention over and over how protein in your diet helps build muscle mass and the more muscle you have the more fat your body burns at rest.


But how much protein is needed?

As a general rule, on average a daily dose of around 1g of protein per pound of lean body mass is recommended. (Lean body mass is defined as total body weight minus your body fat). The recommended intake does vary depending on your individual goals and during my coaching program you will notice that when I set your macros for you. However, as a rule this should be your minimum intake.


After exercise, protein is particularly important since muscles need it to recover and grow. A portion of protein (15-25g) is recommended within 30 minutes of exercise, when your muscles are particularly receptive to protein synthesis. The easiest way to do that is to grab that protein shake after your training session!


If your going to supplement, which should you take?


For an after workout protein hit I recommend a whey protein as it is digested quickly. Casein, another type of protein and the primary protein in milk, releases its amino acids slowly, so is particularly useful in the morning, before bed or prior to any time you know you will be fasting for a while. I have a casein protein shake before bed each night in order to avoid putting my body in a catabolic state -which amongst other things results in muscle loss and an overall decrease in health.


Worried you might overdose on protein?? Well, research shows this isn't actually possible (unless you take your intake to the absolute extreme and this could result in negative effects over a long period of time). However, our bodies can only process so much protein at one time, and any excess is passed in our urine. So keep this in mind and consume smaller amounts of protein throughout the day to ensure your body is able to utilise it, giving your body the maximum benefit, rather than it ending up being flushed.


(Need more help on choosing a protein for you? Head to and have a chat to Joel. He will let you know if supplements are for you and if so, which ones would best suit you and your goals. Dont forget to tell him Bee sent you or use the code BEEFIT for a discount when purchasing online!)


It’s not just about the protein powder


Protein supplements are great, especially for that straight after your workout hit. However, don't forget it is important to get a large amount of your protein through food sources in your diet. Below are a few good food sources of protein that you should add to your diet. And remember, not only is protein good for increasing muscle mass and burning fat, it is also what gives you the feeling of fullness. So when that 3pm boredom kicks in, or before heading out for that work lunch or buffet dinner, have a quick high protein snack (boiled egg, greek yoghurt, even a drink of milk) to stop you over eating or hitting the chocolate machine.