Protein is a vital part of any diet. It’s the crucial component that helps our bodies to grow and repair – vital for everyone from the elderly to the super-fit bodybuilder.
So how do you get enough of this in your diet?

First things first, you need to know how much protein you actually need to consume. There are various formulas that can help with this but the British Nutrition Foundation states that your recommended intake is about 0.75g per kilogram of body weight per day for adults – that’s typically about 56g a day for men and 45g for women.

Essentially that can be consumed with two to three servings a day – with a portion equating to 100g of lean boneless meat, 140g of fish, 2 medium eggs or three table spoons of seeds or nuts for example.

A little bit more might be necessary for someone embarking on a ‘bulking up’ regime but it’s important to remember not to go over the top. Excess protein alone won’t build muscle – it needs to be part of a balanced nutritional intake and a vigorous exercise regime. Protein is important – balance even more so.

Does that leave you concerned that you’re not getting enough? How can you boost your protein intake?

*Lean chicken is the absolute staple for protein hunters. Enjoy a portion with broccoli for the ultimate meal. Don’t be a one-trick poultry pony though – mix it up with turkey or even pork.

*Oily fish such as salmon can be a great source to boost your intake. Try trout, sardines or anchovies too.

*Beans or peas can add protein to a salad, soup or stew. With such a large variety to choose from there’s bound to be an option to suit your tastes and needs.

*Your salad can also become protein-packed by chucking in some nuts and seeds – cashews, walnuts, sesame and sunflower seeds are just some of the options that could help. They also make good standalone snacks.

*Drink milk. Swap one or two drinks a day for a glass of milk for a subtle but effective solution.

*Go Greek. Swap your regular yoghurt for a Greek yoghurt for a healthy protein-heavy treat. One 0% fat pot can easily contain more than 20g of protein.

*If you’re a vegetarian – or just not a massive meat eater – you can get your protein elsewhere. The only plant-based foods to contain all the amino acids you need are quinoa or soya. Search out tasty and easy-to-make recipes using these.

*Supplements are an effective way of plugging a nutritional gap in your diet and are especially relevant if you’re looking for a protein-rich diet to bulk up or if you’re a vegan who doesn’t eat meat, fish or even dairy products. The latest range of supplements is launching at http://www.fysiqalnutrition.com/ – explore how these can help you. Remember a supplement shouldn’t ever entirely replace a food group – but can help make sure you get your balance just right, especially when you have specialist needs.

It’s important to understand that protein is a vital part of your nutritional balance. Take time to understand how much you currently eat, how much you should eat and some ways you can effectively boost that if necessary.