DO I NEED A PROTEIN SUPPLEMENT? _ The short answer is very few people NEED a protein supplement and a well-balanced diet is usually sufficient – providing energy requirements are met. BUT protein supplements can be useful for people who have certain dietary restrictions (that may limit their protein intake) or those who have increased requirements (e.g exercise a lot). They are also very convenient and relatively cheap per portion. How do I know if I’m meeting my needs? 🥩 The Reference Nutrient Intake (RNI) is 0.75g/kg body weight/day for adults. The amount of protein we need changes during a lifetime and can vary depending on different disease states. Also, the amount, type, duration and intensity of exercise you do will alter your needs. For strength training higher protein requirements are often recommended at 1.2-2g/kg/day and endurance training at 1.2-1.4g/kg/day. Meat, fish, eggs, dairy, lentils/beans/pulses, whole grains, and soy-based products are protein-rich sources. Is it dangerous to have too much protein? 👩🏽⚕Too much protein has not been proven to be dangerous in healthy people - the exception is those with certain health conditions (liver and kidney problems). Any excess protein, in a healthy individual, is likely to be passed out in urine, used as fuel, or potentially stored as fat. There is no evidence to say higher protein intakes are beneficial for making muscle GAINZ. WHEN to have it? ⏰In the interest of performance/building muscle, the general consensus is to space out your protein intake throughout the day at regular intervals, having about 15-25g of protein per meal/snack. The ‘anabolic window’ (the period around exercising where you make gains) is actually 24hrs and not a strict deadline so don’t panic too much if you’re not having protein right before or right after you exercise. _ (at JBR) https://www.instagram.com/p/B0TLdYmJE7-/?igshid=3ij9w9kl1o9j