SHAKE OR STEAK? PROTEIN SOURCES COMPARED


Shake or Steak? With so many protein sources to chose from, here’s our side-by-side comparison of popular protein sources such as minced beef, salmon and chicken, alongside supplements like Whey Protein and Protein Bars. Plus, recommended protein intake for different types of athletic physique.

FREE PROTEIN CALCULATOR to help you find out how much protein you need on the Fit Media Plus website:
https://www.fitmediaplus.com/calculators/protein

Find out how much protein you need, protein for gym goers and protein for bodybuilders, based on recommendations from Fit Media expert nutritionists.

INFORMATION SOURCES

International Society of Sports Nutrition recommend 1.4 to 2 g per kilo of bodyweight for adults who exercise regularly

Institue of Medicine –
The IOM calculated an acceptable macronutrient distribution range for carbohydrate (45%-65% of energy), protein (10%-35% of energy), and fat (20%-35% of energy; limit saturated and trans fats).   1.2 to 1.8 g/kg body weight for protein depending on the level of physical activity

American College of Sports Medicine – To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day

Products

Lean Mince Beef
https://www.tesco.com/groceries/en-GB/products/282470731

Chicken Breast
https://www.tesco.com/groceries/en-GB/products/292284222

Salmon
https://www.tesco.com/groceries/en-GB/products/296920881

Free range eggs
https://www.tesco.com/groceries/en-GB/products/264328992

Cottage cheese
https://www.tesco.com/groceries/en-GB/products/294770087

Quorn
https://www.tesco.com/groceries/en-GB/products/265387631

Soy beans
https://www.tesco.com/groceries/en-GB/products/282412415

Whey protein (sci Mex ultra whey)
https://www.tesco.com/groceries/en-GB/products/304394407

Protein bar – Grenade
https://www.tesco.com/groceries/en-GB/products/302081913

Protein snickers
https://www.ocado.com/products/snickers-protein-chocolate-bar-449470011

Protein for bodybuilders
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/#:~:text=Advanced%20bodybuilders%20are%20advised%20to,(3%E2%80%936%20meals).

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