Protein needs actually vary depending on size, age, activity level and individual goals (e.g. muscle gain or fat loss). So in terms of meals, try to include a source of protein, like the foods I mentioned, and adjust the portion size depending on what food it is and your needs. Snacks such as a pot of Greek yogurt and berries, hard-boiled eggs, edamame beans, or milk drinks such as Get in and go are very convenient food sources and rich in protein. These can be included in your day whenever you usually snack – during work or study breaks – and they are a great post-exercise option to help your muscles recover. Snacking on foods with protein will also help keep you full between meals. Therefore, if you are feeling peckish, it may help to include a small protein-based snack in your diet.
Some of us struggle to get protein at breakfast and often rely on carbohydrates such as cereals and bread to get through the morning. But on busy mornings, a breakfast drink like Get in and go can be a convenient way to get an early dose of protein since each 330ml bottle contains 15.2g! Or if you’re short on time and need something quick and nutritious before or after a morning workout, this might also be a good option because the protein will help keep you full and aid muscle recovery post-workout.
This Heath Hub article was created in collaboration with UP&GO, British Swimming’s Official Breakfast Partner, a healthy solution for on the go.
