Nutrition 101: Protein

Protein gives your body the building blocks it uses to build and repair tissue, including muscle. When you’re gaining weight, enough protein together with strength training helps more of that weight go on as muscle.

Good sources:

• Meat, fish and eggs
• Milk, yoghurt and cheese
• Beans, lentils, tofu and tempeh
• Protein shakes

Surplus sets your protein target at 20% of your calories. Spreading it across your meals is easier than fitting it into one.