Chickpeas in a cupCategoriesMember News Nutrition

Summer of Nutrition: Hitting your protein goals

Hitting your protein goals this summer

Recommended daily protein intakes are higher for exercising individuals. Protein is needed for good health, recovery and for building and maintaining lean mass (muscle mass)!

How much protein do I need?


It is generally recommended that exercising individuals get 1.5 – 2.5 grams of protein per kilogram of body weight each day. So, for a 70kg person, this would be 105 – 175g of protein per day. Whether said person aims for 105g or 175g per day (or somewhere in between) depends on their training and goals (I recommend working with a SENR Registered Sports Nutritionist if you want personalised recommendations).


However, not everyone is tracking their protein intakes (and certainly not everyone should). So, see below some easier tips to help you reach your daily protein needs as an active person.

Salmon alongside vegetables and lemon slice

Tips to hit your protein goals


  • Aim to include a source of protein in every snack and meal (or every 3-4 hours). This not only helps to reach your overall goal, but also stimulates ‘muscle protein synthesis’ throughout the day to support lean mass and recovery.
  • Aim for this protein source to include at least 20-25g of protein, especially at mealtimes (see some example sources below).
  • You don’t need protein supplements to reach your daily intakes, but when used in moderation within a high-quality, nutrient rich diet (e.g., you’re getting 5-7 portions of fruit and veg, healthy fats and enough carbs for the training you’re doing each day), then they can make reaching your targets a little easier. *Remember to opt for batch-tested supplements if you are a competitive athlete.
  • If you are plant-based, aim to combine protein sources within a meal to create ‘complete’ protein sources (e.g., rice and beans within a veggie chilli). You can also opt for higher protein carb sources within your meals (i.e., opting for quinoa or chickpea/black bean/edamame pastas over regular pasta or white rice).
Pieces of tofu with sesame

Examples of 20-25g protein


  • 1x small chicken breast
  • 4x large eggs
  • 200g Greek or Icelandic yoghurt
  • 1x fillet of fish or tin of tuna
  • 1x tin of baked beans or 250g of black or kidney beans
  • 150g chickpeas or 150g tofu

*High-protein diets are generally safe for most as long as you are not compromising intakes of other nutrients (such as fats, carbs and micronutrients). If you are unsure, please check with your GP first.

Rachel’s Instagram channel: @rcperformancenutrition

Stack of 4 pancakes drizzled with maple syrup, and topped with blueberries and bananas on a red plate.CategoriesNutrition

Tasty Protein Pancakes with a Sprinkle of Nutrition

Tasty Protein Pancakes With a Sprinkle of Nutrition

Pancake day, also known as ‘Shrove Tuesday’, is a day when many of us indulge in a stack (or three) of tasty fried batter, with a generous drizzle of your favourite toppings.


It’s a given that pancake day isn’t usually a day focused around nutrition, however for some, you want may plan your toppings and ingredients around your personal fitness and intake goals. Here is a recipe recommended by our Lead Sport Performance Nutritionist!



  • 200-250ml dairy or non-dairy milk
  • 50g oats
  • 1 egg (optional)
  • 1 banana
  • 1 scoop protein powder
  • 1 tsp baking powder
  • Toppings of choice
Egg and flour in a mixing bowl with egg shells surrounding bowl


How to make your protein pancakes


Step 1:

Blend the oats, protein powder and baking powder together in a blender

Step 2 :

Add the milk and half the banana and blend the 5 ingredients together

Step 3:

Heat a small amount of oil/oil spray in a pan and pour the mixture to the desired size

Step 4:

Check when the pancake is ready to flip by lifting the edges with a spatula to see where the pancake is stuck

Step 5:

One cooked through, flip the pancake and overcook it on the other side

Step 6:

Alternate the cooking between the sides until golden brown

Step 7:

Repeat temps 3-6 until all the mixture has been used


Banana pancakes with caramel sauce
Nut butter in a jar
Pancakes drizzled in syrup and covered with strawberries and blueberries

This is where the fun really starts…choosing your pancake toppings! Toppings are both a great way to add extra flavours and textures to your pancakes, but also to incorporate more nutrient-rich foods into each bite. Depending on which nutrients you want to focus on, here are some tasty toppings to inspire your tastebuds and help you achieve your goals (especially if you develop the pancake bug and start craving them daily)!


Banana slices, jam or honey can provide some additional carbohydrates to help you fuel for, or refuel after a workout or run.


Nut butters are a great source of healthy fats and energy if you are looking to gain mass or increase your energy intake.

General health/weight loss


Generally, fresh or frozen berries help support overall health and are a good to include in all diets. They can also enhance weight loss efforts as they are fibre and nutrient rich to keep you satisfied and help meet daily micronutrient needs.

Enjoy your pancakes!


The key to pancake day is to fully enjoy them. If that means a healthy serving of Nutella, go for it! If you have a strict routine to support your sport performance, you can still enjoy the more indulgent toppings in moderation.

Pancakes drizzled in chocolate sauce and topped with strawberries