.

⭐️PROTEIN⭐️

Protein is a macronutrient, obtained from foods like chicken, eggs, fish and some dairy products, such as whey protein, cheese and yoghurt,

Protein is required for growth and repair of the body and tissues.

General populations daily protein requirements is 0.8g per kg body weight which is 10-15% of your total calories.

⭐️Example: Based on an individual weighing 60kg

(60kg x 0.8g = 48g of protein per day)

Endurance training daily calorie requirements 1.2-1.4g per kg body weight.

⭐️ Example: Based on an individual weighing 70kg

(70 x 1.2=84g of protein per day)

Strength training daily protein requirements is 1.4-1.8g per kg of body weight.

⭐️Example: Based on an individual weighing 70kg

(70 x 1.8 = 126g of protein per day)

If you're dieting in a big deficit or looking to maximize muscle growth, then it's worth aiming for the higher ranges.

---

❗LADIES...The notion that women shouldn't consume protein containing products (like powders) because it'll make them bulky is absolutely not true. The only thing that can make women 'bulky' is an EXCESS of calories combined with a strict and intense weightlifting routine.