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The Science Behind Protein & Recovery

Protein provides the building blocks to repair damaged muscle after exercise, supporting recovery. The speed that muscle recovers determines how hard you can train at your next session, allowing you to get fitter, faster & stronger over a short period of time.

It is well established from previous articles that protein is an essential component of muscle repair. So, how much protein do you need to support your training goals and how does that translate into food?


Guidelines suggest that a healthy protein intake to support health, wellbeing and performance should be between 15-35% of total daily calories. It is well established that those exercising regularly require a higher daily protein intake of between 1.2-2.5 g per kilogram (kg) of body weight to support muscle growth, recovery and adaptation to exercise. It is quite normal for athletes to consume at least 2-4 times more protein than a non-exercising athlete to support training goals. The recommended daily average intake of protein for the general non-exercising public is 0.8g per kg of body weight.


Use the infographic above to determine how much protein you should eat daily to support your training goals and what combination of foods and 100% Gold Standard Whey will provide your required amount.