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

UB Sport branded water bottle in bottle holder on exercise bikeCategoriesMember News Nutrition

Summer of Nutrition: Keeping hydrated

Keeping hydrated this summer

Staying hydrated is important all year round but the warmer summer weather brings some additional challenges and considerations for the hydration strategies of athletes, gym goers, runners, etc. Here are some tips for staying hydrated whilst training this summer!

Why is hydration important?


Not drinking enough fluid leads to dehydration which is detrimental to both health and performance. Dehydration increases core body temperature, heart rate and even your perceived rate of exertion (making exercise feel even harder!).


Fluid is lost through breathing, urine and sweat (so you can see why people who are active in summer need to be proactive in staying hydrated!).

Glass of water on table

Tips to stay hydrated

  • Drink water to hydrate when you wake up and sip on water throughout the day.
  • If you struggle to drink plain water, try adding sugar-free squash or a lemon slice to your water to flavour it.
  • Aim to drink around 350-500ml in the 2-4 hours pre-exercise, or more if your urine is dark.
  • Add an electrolyte tablet to ~500ml of water to drink after intense training sessions (e.g., sessions longer than 60 mins in duration, or in the heat, where you sweated considerably) to replace the salts lost in sweat.
  • Use urine colour to gauge hydration status throughout the day. Drink more if urine is dark and ease off if urine is clear/colourless.
  • Don’t over consume fluids – particularly plain water without electrolytes if you have sweated considerably.

Watch the video here!

Rachel’s Instagram channel: @rcperformancenutrition