Keeping in mind the following:
- If you are wanting to lose weight aim for the lower end of the range, if you want to build muscle aim for the higher end of the range.
- Only around 30 grams of protein can be absorbed by the body in any one meal, so there is no point in eating larger quantities of protein than this in any one sitting. Eating a meal of 90 grams of protein will only give you the same benefit as eating a meal with 30 grams of protein, according to a study by the University of Texas.
- It therefore makes more sense to eat smaller meals more often, that way your body can metabolise more of the protein that you are consuming, and less goes to waste.
- Eating a protein rich breakfast will give you the best start to the day. A protein shake is a very convenient way of ensuring that you start the day with a good source of protein
- Ensuring that you have protein rich meals throughout the day will help to prevent spikes in your blood sugar levels. These spikes can trigger insulin response, which effectively triggers your body to turn sugar into fat stores – not a desirable action for those seeking to lose weight. Also avoid eating too much protein later on in the day, as if you are consuming meals with greater than 30 grams of protein late in the day, that excess protein can be oxidised and could eventually end up as extra fat being stored in your body.
-If you are working out, ensure that you have a good source of protein both before and after your workout. The best timing for this is up to 30 minutes before your workout, and up to 30 minutes after your workout.