The late and very great Dr Michael Mosley advocated a high protein diet, saying that rather than eating
cereal for breakfast you should eat eggs.
And he has not only inspired healthier eating, he was a great advocate of one of our favourite Pilates’ moves – the plank!
Listeners to his series Just One Thing will probably know that one of those things was actually Pilates and I am sure I am not alone in thinking that his sage advice and warm style will be missed.
Dr Mosley knew that we should be eating around 1 gram of protein per kilo of weight per day.
Protein is vital for muscle growth due to its role in muscle repair, recovery, and hypertrophy (increase in muscle size). When the body is deficient in protein, it breaks down muscle tissue to meet its amino acid needs, which can lead to muscle loss. Adequate protein intake ensures that the body has enough amino acids available to avoid breaking down muscle for energy.
For building, rather than maintaining muscle, it’s often recommended to consume between 1.6 to 2.2 grams of protein per kilogram of body weight per day. For a 70 kg individual, this would be between 112 and 154 grams of protein per day.
Example of Protein Sources for Muscle Growth
- Animal Sources: Chicken, beef, fish, eggs, dairy products (milk, cheese, yogurt
). - Plant Sources: Soy products (tofu, tempeh), legumes (beans, lentils), quinoa, nuts, seeds, and whole grains.
Take a little time to think of what you enjoy, what you can incorporate regularly and what portion sizes you need. Remember that the more active you are, the more protein you will need for muscle repair and bone growth. I have recently introduced protein powders to my weight training days to make sure I have it covered but you will find your own way for what suits you best.