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Simple Protein

Performance Nutrition

When it comes to macronutrients, protein is arguably the most valuable player. Not only does it play a role in building muscle mass, it also keeps you feeling satiated and prevents energy highs and lows throughout the day.

You may achieve dramatic fitness results simply by nailing your protein amount each and every day, rather than by counting every calorie and carb.

So how do you nail your protein everyday? Well, here are 3 quick ideas to get you on the right track.

Quick Guide to Daily Protein Needs:

Double your Bodyweight (KGs) in grams of protein per day. For example, a 70kg person should eat 140g of protein per day.



1/3 of your daily calories – if you consume around 2100 calories per day, shoot for 700 calories in protein. 1 gram of protein = 4 calories, so this works out to 175g protein per day.


1 palm size serving of a whole food protein source (chicken, tofu, steak, etc) per meal. If you're over 90kg in bodyweight you can increase this to 2 palms at lunch and dinner.


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