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Fundamentals Of Good Nutrition: Protein Power

This week, Ciaran Ruddock from FFS shares the benefits of inserting protein into your diet.

Do you want to be stronger, build more muscle, lose fat or recover better?  Of course you do, so let’s have a little chat about protein.

Protein is the building block for muscle in our bodies. Muscle mass is vital for optimal health, body composition and performance.

The amount of muscle mass that a person needs will depend on their sport or personal preference. No matter who we are, our muscle mass is important, so we must look after it.

One of the most important factors in building or maintaining muscle mass is protein intake.

Protein is important for health and performance for a number of reasons:

  • Aids in muscle repair and growth
  • Improves recovery from strenuous training
  • Plays an important role in cell regeneration
  • Is involved in the transportation of various substances throughout our bodies.
  • Helps to regulate appetite

One of the fundamentals of good nutrition is eating protein with most meals and snacks. This helps us to meet our daily protein requirements comfortably and helps to regulate our appetite throughout the day. Remember our body is pretty good at telling us what we need, we just need to learn how to listen.


  • Males aim to eat two palm-sized servings of protein per meal
  • Females aim to eat one palm-sized serving of protein per meal

We can get protein from:

  • Meats
  • Poultry
  • Fish
  • Seafood
  • Eggs
  • Dairy products
  • Beans
  • Legumes
  • Protein powder

If you want to get stronger, build more muscle, lose fat or recover better, then get in the habit of eating protein with most meals and snacks.

No matter what your sport or goals are, protein is essential for:

  1. Muscle growth, repair and recovery.
  2. Many of our body’s basic functions.
  3. Helping us to regulate our appetite.

If you are keen to cook something with a serving of protein for your next meal, check the link below for the recipe for these awesome mud muscle pancakes. Coach Craig and coach Mike will show you how to make them.

Link: Mud Muscle Pancakes