Tips From the Trainer – All About Protein

Everyone talks about it in fitness but it’s hard to know how to work out exactly how much protein you need. It helps the body grow, builds muscle and give us energy so is vital when participating in any sport.

Here’s more information on how much protein you should be getting following on from Commando Concept’s first post, Tips From The Trainer – Sports Nutrition.

So, How Much is Enough Protein?
People often worry about whether they are getting enough Protein in their daily diet. Members [of Commando Concepts] often worry themselves that if they don’t have enough Protein, then they will struggle participating in fitness sessions.

I have completed 32 weeks of the hardest Infantry training in the world and also completed many Mountain and Arctic Deployments and have always coped having followed the guidelines below…

Let me answer a few of these questions and queries.

How much protein do you think I should have?
Teenage boys need around 52 grams a day, Men require around 56 grams a day. Teenage girls and women require around 49 grams a day. You should get between a minimum of 10 % of your daily diet from Protein and not more than 35% of your daily total.

What food is protein?
Protein comes from various types of food. I would always choose a healthier option which is low in saturated fat. You can choose from lean meats, salmon, eggs, vegetables, nuts, seeds. There are numerous foods which contain proteins. Proteins will also make you feel fuller for longer if it is from a good source.

How do I work out my Protein intake? (Made simple)

Workout your bodyweight in:


Multiply this by 0.8 g- 1.2 g.


Multiply this by 0.36 g – 0.6 g.

The highest figure can be used for pre or post surgery, during pregnancy, after illness or for weight training. Use the lower figure if you are in perfect physical condition.

For example, I weigh 68kg and am in fine physical health! Multiplied by 0.8 g and this comes to 54.4 grams of Protein required per day.

What do you take as protein?

  • Average free range medium sized egg – 13 grams of Protein
  • 25 g Almonds – 5 grams of Protein
  • 100 g Salmon fillet – 20 grams of Protein
  • 100 g Tuna (half tin) – 20 grams of Protein
  • 10 g serving of good quality Peanut Butter 2.5 grams of Protein
  • 100 g Chicken breast – 40 grams of Protein
  • Milk (1 Glass) – 9 grams of Protein

If you have any more questions concerning anything related to fitness, then please comment on my page.

Written by Michael Beards, Managing Director Commando Concepts.


Posted in June 2014
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