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Diets with high protein intake are very popular in the health and fitness community today.

Bodybuilders and fitness fanatics are always on the lookout for the next big protein source that will make it to the headlines.

I understand that some of you may be wondering why…

So, to make things a little bit clearer, it’d only make sense if we first asked ourselves: ‘why protein’?

Protein owes its fame to its re-building properties. Foods rich in protein help the production of muscle, cartilage, skin, hair and nails. It’s not surprising why most celebrities choose foods high in protein over others! Surely they must know something we don’t, right?!


Be aware though. A common misconception on protein consumption is that the more protein you eat, the more muscle you build. This is inaccurate.

Naturally, the only way you can, and should, build muscle is through exercise – Remember, protein is just one piece of the puzzle!

ExerciseHow much protein should I eat?

The amount of protein within your diet should depend on your activity level. For most people, 0.8-1g of protein per 1Kg of body weight is recommended. This portion increases if alongside strength training intensity.

What protein should I eat?


The type of protein you eat may also change the success of your weight loss and muscle building plan! For example meats such as hot dogs and deli meats are less successful. My five best sources of protein are:

  1. Fish. Fish is a really good source of protein and omega-3 fatty acids which are low in fat. I usually have fish with a drizzle of lemon juice, new potatoes and some green runner beans.
  2. Eggs. Eggs are a great source of protein. A medium egg has around 6g of protein within. I love poached eggs on toasted brown bread.
  3. Lean meat. Lean meat is obviously a good source of protein. I enjoy lean beef mince in a chilli with brown rice.
  4. Poultry. Poultry such as chicken is low in fat and high in protein and is yummy in a caesar salad.
  5. Yogurt. Simple Greek yoghurt or even better Icelandic style yoghurt is a great source of protein. I usually combine with some nuts and fruit. 

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If you are a vegetarian/ vegan alternative protein sources can be found in plant-based foods such as soy, legumes, and nuts.

If you have questions regarding protein intake and would like help with diet planning or exercising, worry no more. Simply contact one of our Fierce Fit trainers. As always, we are more than happy to help!
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Until next time,

Stay fierce ladies!

author: Louise Rigby

Louise Rigby graduated with a Sports Therapy (BSc) Hons degree in 2015 from the University of Central Lancashire. Alongside her degree she has attained a VTCT level 4 certificate in sports massage therapy and holds a Level 2 emergency aid and trauma management qualification. She is a member of the Society of Sports therapy and takes part in regular CPD. Through her time at university Louise gained experience in the assessment, prevention and rehabilitation of musculoskeletal injuries and has worked with sports teams such as the Rochdale hornets and the Fijian rugby league team. Louise has always had a keen interest in sport and exercise and has performed competitively in gymnastics, cheerleading, dancing and volleyball. In her spare time Louise enjoys going to the gym and socialising with friends. She is a passionate and enthusiastic individual which can be observed when meeting and treating her massage patients!


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