Protein is an important part of everyday life and even more so when recovering from an injury.
Protein & Injury
Here are some top tips to apply to daily life:
1. When you have an injury it is recommended to get at least 1.5 grams of protein per kg of body weight daily. For example, if you are 50kg your body requires 75g of protein per day.
2. Ensure protein intake within 1 hour of waking up.
During sleep, your body is going through muscle repair, so when waking up feeding the body the nutrients it needs is a great way to kick start your day.
An example could be 1 cup of Greek yogurt = 25 g of protein.
3. It is ideal to have protein within 1-2 hours before AND after your exercise or rehabilitation routine but especially important after your exercise.
4. Overall 3-5 servings of protein throughout the day helps your body replenish and have the nutrients it needs.
Each serving should be around 20-40g of protein.
Such as:
70g of Chicken breast = 20g of protein
1 cup of chickpeas = 80g of protein
100g of mince = 20 g of protein
85 g of steak = 25g of protein
1/2 cup of Quinoa cooked = 4g of protein
1 egg = 6g of protein
Tofu 1/2 cup = 11g of protein
