Protein like a pro: Food and drink for gaining and training

“Numerous studies show that if you regularly do sport and exercise, the current recommended protein intake¹ of 0.75 kg protein per kg of bodyweight per day isn’t enough,” says Emily. For someone who regularly works out – and particularly if you’re strength training – research suggests² that you need to tailor your intake to your bodyweight. That means around 1.2 to two grams of protein per kilo of bodyweight (so up to 140 grams of protein for a 70kg or 11 stone person per day). 

But of course, not everyone wants the same thing from their protein, as Emily points out. Aside from those boosting their intake to support weight management or simply meet their active bodies’ needs, many gym goers are turning to protein to support muscle mass gains – and there’s not a one-size-fits-all approach.

“For a lean bulk, you might want to moderately increase your calories using nutritious foods that provide your bodies with vitamins and minerals,” says Emily. “An easy way to do this is simply to upgrade your protein smoothie. So instead of just having protein powder with water or skimmed milk, you might switch to full fat milk and throw in some oats, nut butter, fruit and chia seeds.” You could also adapt this for your overnight oats, which is a refreshing way to start your day as the temperature rises. 

Whatever your goal, here are a few of our favourite protein supplements, snacks and drinks to try. Some of which can be picked up from our fridges, so you can cool off at the same time…