Yesterday two companies that supply supplements to the Irish market, launched their new ‘Protein Easter Eggs’.
The eggs are low in sugar, have 26 grams of protein in them, are gluten free and are made with 73% Cocoa powder.
The suppliers went to great lengths to ensure that they would be of high quality with the ingredients, but the question remains, do we need a high protein version of an Easter egg?
The Irish diet in general is low in protein. We usually have a carb based breakfast, have a slice or 2 of meat at lunch and then dinner would be our main source of protein throughout the day.
This is how Irish people have always eaten and from examining food diaries over the past number of years, it continues to be the case.
So, the question is just how much protein is enough?
This will depend on a few of the things I mentioned above.
Are you training? What age are you? What are your goals? (Fat loss or muscle gain)
If you are inactive, the RDA of 0.8g per kg of bodyweight is more than enough for you.
If you weighed 70kg, you would only need 56g of protein daily.
For older adults, this increases to 1g per kg of bodyweight, so a 70kg older adult would need 70g of protein daily.
For active individuals, especially those involved in strength training regimens, studies have consistently shown optimal intake to be about 1.6 to 2.0 grams of protein per kilogram of bodyweight.
So, a 70kg individual who was training would need between 112g and 140g of protein per day.
For an alternative and a method that I personally use, set your protein at 1g per pound of GOAL
This means that if you want to be a lean 70kg (154lbs) you would consume 154g of protein per day.
This would change again if you were a natural physique competitor or natural body builder and would range from 1.8g – 2.8g per kg of bodyweight depending if you were in a calorie surplus or deficit.
If you are not currently training and are going by the WHO guidelines, you don’t need that much protein per day.
The High Protein Easter Egg has 26g in it and a 70kg adult who is not training only needs 56g of protein per day, so you would be getting half of your daily protein count from this.
The biggest question that should be asked is, do we need a High Protein Easter Egg at all?
Easter Sunday is one day of the year.
Anyone who needs a lot of protein in their diet, probably already knows how to get it without having to resort to getting it from a chocolate egg.
If their diet isn’t set up to allow for something that occurs 1 day per year, it is too restrictive.
It all comes down to choice.
If you want to buy the High Protein egg and it will allow you to have one, where you normally would abstain, go for it.
If you want to have a normal Easter Egg, go for it.
No diet should be that restrictive that you can’t make something fit, 1 day per year.
Remember that, your diet is how you eat not a restriction on what you eat.
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* Emmet is the owner and operator of Rushe Fitness LTD