In this blog we will give you lots of information about protein and its benefits, as well as providing you with information about good sources of protein that you can incorporate into your daily diet.
What is protein?
Protein is made up of amino acids which are the building blocks of all cells. Your body uses protein to repair tissue and build muscle mass. Protein is important for your bones, muscles, cartilage, skin and blood.
How much protein should I have each day?
It is important to make sure you get enough protein into your diet. We recommend aiming for 2 grams of protein per KG of bodyweight every day.
80kg body weight = 160g of protein
There are numerous studies and articles online that will all give different figures on protein, but this is our view on protein and what we advise to our customers.
What is the best protein?
Protein should be consumed in your daily diet from sources such as meat, chicken, fish, eggs, tofu, cheese, yogurt, nuts and seeds. You should vary these foods to ensure you are getting different amino acids found in these foods.
If you need to boost your protein intake there are lots of different types of protein supplement available including plant based/vegan options.
If you are looking for a dairy based protein there are 2 options, casein or whey. Whey protein is generally respected as the king of protein as it has such a great amino acid profile and is easy to digest. If you have a good quality protein you are likely to digest it well, some low-quality supplements may upset your stomach. Ultra Protein uses whey protein sourced from grass fed cows, it is high quality and tastes great allowing you to digest it well with no bloating.
If you are looking for a plant-based protein, there are many options available. Ultra Protein plant based is made up of pea protein isolate, brown rice protein isolate, hemp protein concentrate, pumpkin see protein concentrate and quinoa protein concentrate. Combining these 5 different plant-based proteins gives you an amino acid profile similar to that of whey protein. Our plant-based supplement is naturally high in glutamine and leucine which are both important amino acids for muscle growth and muscle maintenance when on a calorie controlled diet.
We recommend that you vary your intake of protein across different flavours so that you don’t get bored of the taste. You can even add protein supplements to foods such as porridge, cereal, muesli, pancakes, protein balls, flapjacks and yogurt.
If you are on a plant-based diet it is important to ensure you have protein from a wide variety of real food protein sources. The same applies to those eating meat, fish, eggs who should vary their protein sources for a good range of amino acids.
Is plant-based protein good?
For anyone on a plant-based diet consuming enough, good quality protein will be challenging. Plant-based protein is good to help make sure you get enough protein from good quality sources.
Ultra Protein plant-based is soya free and has a combination of plant-based proteins to ensure it is a complete protein with an optimal amino acid profile.
Should I use meal replacements?
Meal replacements are a great way to get a healthy, nutritious meal quickly and conveniently. For some people, using them will help to track daily food intake as you have a clear idea of how many calories are in them. For most people that are a great way to have a meal whilst you are busy and on the go, they are convenient to make and filling.
Ultra Complete has a fantastic balance of protein, fat and carbohydrate and will fill you up just like having a meal. It is also packed with vitamins and minerals to support your immune system. We have a whey protein based or plant-based supplements available to suit vegans or an intolerance to dairy.
How many calories should I eat?
Visit our macro calculator to find out how many calories you should have each day. Remember that this is a rough guide and you should monitor your weight to make sure you aren’t losing or gaining weight too fast. You should consider how you feel, if you feel tired with no energy and if it takes you a while to recover from training, these are signs that you are not eating enough.