Here’s why protein is essential for exercise

Ever wondered why your trainer tells you to add plenty of protein to your diet? Discover how it upgrades your fitness regimen with Artisan PT’s complete protein guide....

What is protein?

Protein has a reputation for increasing muscle mass – and it does it well – but this macronutrient plays a far bigger role in maintaining your health. It also provides the amino acids required to build new cells, and proteins are often referred to as the ‘building blocks’ of your body. Put simply, they’re essential for survival..

What will protein do for my muscles?

First up, let’s talk #gains. Despite popular belief, protein doesn’t equal instant muscles, and it isn’t going to cause you to bulk up – that comes down to your go-to workout. The role of protein is to support, repair and strengthen your muscles, whether you’re doing exercises designed to build up mass, or focusing on moves that make you feel leaner and longer.

The trick is to talk to your Artisan PT trainer about the kind of tone you’re going for, and they’ll tailor your fitness routine to help you smash your goals. Then, the protein – rich in essential amino acids – will allow your muscles to rebuild and recover, so you’re fighting (extra) fit for the next sweat session.

What are the other benefits of protein?

As well as recharging muscles post-workout, protein makes you feel fuller for longer, so you’re not constantly craving snacks or feeling hungry minutes after lunch. It also boosts your metabolism – perfect if weight loss is one of your fitness goals – so you burn up calories quicker, whether you’re doing a workout or just going for a walk. Plus, because of its muscle-strengthening properties, it’s going to keep your body in its best working order as you get older. It’s the easiest way to future-proof your fitness levels.

When should I have protein?

We recommend adding protein to every meal – breakfast, lunch and dinner – as well as a little before and after each training session. This is because it activates a process called Muscle Protein Synthesis, which builds and repairs your muscles, benefitting every exercise. In order to optimise this process, your body needs protein every three to four hours. So, keep it regular to reap the rewards of a protein-rich diet.

What are the other benefits of protein?

What foods are high in protein?

There are so many foods high in protein, including red meat, poultry and dairy. That means eggs, chicken, beef, pork, milk and cheese are all on the menu for your healthy food plan. Fish, nuts, seeds and beans are also great sources of protein. Just speak to your Artisan PT trainer for more tips, and they’ll hook you up with some insane recipes.

If you’re vegan or vegetarian, we’ve got you covered, too. Tofu, lentils, chickpeas, as well as plant- based protein powders make it easy to fuel your fitness with healthy, muscle-powering foods.

Again, speak to your Artisan PT trainer about the highest-quality vegan protein options, and they’ll map out a bespoke food plan that’s both nutritious and delicious.

How much protein do I need?

It’s the big question with no single answer. Your recommended protein intake comes down to your current body weight, how active you are and how much muscle mass you want to build up. A quick Google will give you endless tips on how to figure out the amount you ‘need’, but a) they’re confusing, b) they’re completely impersonal and c) they rarely cover every factor.

However, at The Artisan PT, we’ll recommend a level of protein that’s right for you, and show you simple ways to hit your target with recipes that slot into your lifestyle. Want in? Sign up for your first consultation at our Wolverhampton studio, and find your ideal food and fitness regimen. Let’s do this.

Looking for more tips on healthy living? Discover the benefits of weight lifting vs. cardio, plus advice on how to use exercise to increase your mental health.