Broadly, a portion of protein is in and around the same size as the palm of your hand. Now our own palms are relative in size to the size of our bodies, so if you’re petite you’re going to have a smaller size palm. I’m nearly six foot tall and I’m quite broad, so I’ve got a much larger palm and my requirements for protein will be higher than somebody who is smaller.
Taking in enough protein is going to help to support your immune function. It’s going to help to support retention of muscle before you even consider thinking about doing any strength training, and of course if you start strength training protein is going to add to your capacity to build more quality muscle.
When it comes down to protein, it’s not a guessing game – it’s an essential line drawn under it. We want to, at a bare minimum, get approximately four portions a day if we’re looking at animal-based proteins and a bit more for plant-based proteins like tofu, tempeh, quinoa, chickpeas, lentils, etc. While they are quality proteins, not all of them are whole proteins and not all of them are absorbed and utilised by our bodies as well as animal-based proteins, so you must eat more of them.
I want you as today’s task to ask yourself this question – am I getting four defined portions of protein in my day? If you’re not, the best thing you can do is make a list of your favourite protein sources, pop it up on your fridge and remind yourself that nourishment is your top priority. Every time you have a meal or every time you’re looking for a snack, aim to add in one of these lovely sources of protein.
If you have any questions throughout the Challenge, email Fiona or send her a message on Instagram, Facebook and use hashtag #mkt21days to let us know how you are getting on with the Challenge!