101: Protein

101: Protein

Protein is an important component of a healthy balanced diet and assists in the promotion of muscle growth and recovery.

Protein is used by the body to build, repair and maintain muscle tissue. Sufficient protein intake is essential for muscle development and it is therefore important
that you consume adequate amounts of protein when striving to develop your glute muscles.

To achieve muscle growth an individual would want to be eating in either a caloric surplus, food intake being greater than energy expenditure, or maintenance, a neutral energy balance.

As a general guide you would aim for 1.5 – 2.2 grams of protein per kg of bodyweight. We would recommend starting at the lower end of the spectrum for your protein targets to make sure your body can adapt and digest the increased intake properly.

If you find you struggle to hit your daily protein targets we would recommend adding in high protein snacks throughout your day.


Some of our favourite high protein snacks include:
Cruskits w/ Cottage Cheese
Greek Yoghurt
Boiled Eggs
Apple w/ Peanut Butter
Cottage Cheese w/ Almonds
Canned Tuna

We have also included a high protein food breakdown below. This fact sheet can help you in creating high protein meals (and snacks).


Happy (high protein) snacking,

Team DB x

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