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Protein powders have become increasingly popular, particularly with men who are trying to build muscle. We however, find that most people tend to overestimate the amount of protein they actually need. Unless you are seriously bodybuilding, most of us should be able to meet our protein requirements through food.

Protein is mostly essential for muscle growth and repair, as well as recovery. For endurance athletes, if is often also used as a fuel source after glycogen stores are depleted. But how much do you actually need?

A general guideline is as follows:

  • For the average, inactive individual = 0.34g of protein per 1/2 kg of body weight (per day)

  • For endurance athletes (long distance running/cycling) = 0.5-0.6g of protein per 1/2 kg of body weight (per day)

  • For strength and power athletes (weight lifting and body building) = 0.6 - 0.8g of protein per 1/2 Kg of body weight (per day)

If you are eating a wide variety of foods, you are likely already getting enough protein. However, if you cut out entire food groups, perhaps due to a vegetarian/vegan diet or a dairy allergy, you may be having trouble meeting your requirements.

Once you are meeting your daily protein requirements, excess protein will not enhance performance or muscle mass. Consuming excessive protein may be hard on your liver.


These vitamins, in particular Vitamin C, is important for the formation of connective tissue and certain hormones like adrenaline, which are produced during exercise. It also plays a role in the formation of red blood cells, which enhances iron absorption. It is an antioxidant, protecting against exercise-related cellular damage. A vitamin C supplement may be useful for prolonged, high-intensity training for reducing muscle soreness and promoting quick recovery.

Most people only think of citrus fruits as vitamin C sources, but many vegetables are also an amazing source of this nutrient. For example, a red, raw bell pepper has more vitamin C than an orange. Broccoli, brussel sprouts, cauliflower, hemp and kale are also high in vitamin C.


Calcium is an important mineral for bone formation, muscle growth, muscle contraction, and nerve transmission. Again, most people think of dairy such as cow’s milk for calcium sources, but other healthy sources include sardines, sesame and hemp seeds, spinach, collard greens, and turnip greens. Weight bearing exercises such as running and weight training help increase bone mass and calcium absorption. Extra calcium is usually recommended for female athletes with low oestrogen levels.


For athletes, this is a crucial mineral because of its major function in the formation of haemoglobin. Haemoglobin transports oxygen in the blood and myoglobin transports oxygen in the muscle cells, fuelling our exercise. Energy metabolism depends on iron, and athletes have higher requirements than sedentary individuals. Iron losses are common during exercises that involve the pounding of feet, such as running. Female athletes in particular tend to be deficient in iron.

Foods rich in iron include red meats, poultry (dark part of the meat), fish, whole grains, blackstrap molasses. dark leafy vegetables, eggs, and fortified foods. Absorption of Iron is improved if sources are accompanied by vitamin C-rich fruits or vegetables.




Endurance, Performance, Recovery

Used as a Pre- / Post Training Supplement to aid performance and assist with recovery.


Pure Protein

High in all 20 Amino Acids (good vegetarian source

of protein) and high in Essential Fatty Acids

Essential Fatty Acid Supplements

High in Essential Fatty Acids - Omega 3, Omega 6, GLA, CLA & more


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This Page was last updated on : 2014-10-17