Sponsored by M&S Food
You know you need protein but … Do you know why? Or even what it is? And when exactly is the best time to have it? There’s a lot of chat about protein, but sometimes the facts get lost in the buzz.
Maxing out on protein, for example, isn’t the goal. Getting the right amount for you is. Most guidelines say adults should aim for at least 0.75 grams of protein per kilogram of body weight daily, however pregnant, breastfeeding, older or particularly active people often need more.
Protein is found in meat, poultry, fish, beans, pulses and dairy products. But what does it do?
“Protein is an essential macronutrient that our body needs for energy, growth and repair,” says M&S senior nutritionist Sophia Thistlethwaite. “It is made up of building blocks called amino acids. Some essential amino acids cannot be made by the body, and therefore need to be consumed in the diet.”
Amino acids play an important role in the immune system, so they’re especially crucial at this time of year. Protein also helps the body absorb other nutrients and keeps us feeling fuller for longer, which can help maintain a healthy body weight.
To stay feeling satisfied, it’s a good idea to consume protein across different meals in the day.
This could look like an M&S High Protein Strawberry Matcha Overnight Oats Pot (pictured above) with 20g protein for breakfast,an M&S High Protein Green Goddess Chicken Egg Wrap with 26g protein for lunch or the M&S High Protein Chicken Arrabbiata (pictured below) with 44g protein for dinner.
If you work out regularly, particularly if you lift weights with the aim of building muscle, a protein-rich post-gym snack or meal is your friend.
“Protein helps our muscles repair and recover after exercise,” says Sophia. “Choosing a meal rich in protein after exercising, like a stir-fry with plenty of veggies and noodles or a salmon and veg tray bake, aids recovery and can help reduce the risk of injury.”
You could also throw some M&S High Protein Sweet Chilli Popped Red Lentil Tortillas (pictured below) with 6g protein in your gym bag or grab an M&S High Protein Shot for a quick and easy protein hit on the go. This chocolate-flavoured milk shot is packed with 10g of protein, has no added sugar and is only 63 kcals.
Visit M&S Food to see the full High Protein range, and find out more at marksandspencer.com/health. All products are best enjoyed as part of a healthy balanced lifestyle. Protein contributes to maintenance of muscle mass.