Protein 101: Understanding the Power of Protein


Let’s face it, Protein can be a little intimidating and scary sometimes. And do you really know how, when and why you should use it? For many the answer to this is no. Given this backdrop, we seek to strip back the world of protein and protein shakes to its fundamental basics in a bid to provide you with the chance to help make informed decisions that are right for you and your own goals.

To kick things off, what even is Protein?

Protein is a nutrient that is found in food and serves as an essential part of the diet. In more detail, proteins are a long chain of amino acids that are vital to cell function and are the building blocks of muscles in the human body. Different to proteins, but just as important to sport and exercise nutrition, are carbohydrates which can be broken down to provide energy to the body. So, if you have at least those basic principles in mind, you’re already at least doing better than most! Protein and Nutrition Shakes aim to provide the body with source of protein and or carbs. Sounds simple so far right? One thing we know about people is that we’re all unique: each one of us has different wants, needs, dreams and goals. No person is the same and so therefore, no nutritional requirements are the same. Specialist protein providers offer a range of products designed to be consumed at different times for different reasons; far from all users will use products correctly and it is definitely highly beneficial to do so. If you’re looking to maximise your Tough Mudder training then using the right shake for you will help you along the journey.

A basic question we often encounter is: “how much protein do I need?”. Guess what, the answer to that varies as well!  The recommended amount of protein to be consumed by a sedentary adult is roughly 45g for women and 55g for men. However, the standard recommendation for muscle building is around 0.7 gram of protein per pound of body weight per day. Let’s assume then an average build male wanted to undergo some serious bulking up, it is estimated that a 12 stone male would need around 115g a day. This definitely sits at the top end of things, however what is clear is that for active individuals – whatever the level – maintaining an average daily intake of above 45g or 55g will be important to allow the body to develop accordingly and recover sufficiently. It is here that incorporating protein shakes into one’s diet can really help.

Nutrition is a vital part of the training process, in order to stay fit and healthy and make performance gains.  Training breaks you down, it’s when you recover that you come back fitter and stronger.  So you need to ensure that you’re getting enough protein, carbs and micro-nutrients on board so that you’re ready to go again the next day.  Bring On Tomorrow.

For Goodness Shakes, who work in partnership with Tough Mudder, offer a fantastic range of protein based products that will help athletes prepare for, participate in and recover from the arduous rigours of completing, and training for, some of the best outdoor obstacle courses in the world. The range is designed to deliver the right amount of protein for different aims and goals. Check out the below or head to our app at

‘Recovery’. Designed to be consumed in the ‘Recovery Window’ 20 minutes after a long or tough session. Recovery gives users added carbohydrate to replace energy stores used during training as well as 17g of protein which will help to repair and re-build muscles. The 3:1 carb to protein ratio is designed to fully optimise recovery and reduce muscle soreness.

Who’s it for? Endurance Athletes/Team Sport Players

At the other end of the spectrum is ‘Ultimate’ Protein. With 40g of protein, no added sugar and only 10g of carbs, naturally present in the milk, this product is designed to help grow and develop the muscles during heavy weight bearing exercise. Use it 2 hours before and/or after a workout to help your body get the most out of every stage of the process of lifting weights. If you’re looking to get bigger and stronger to best cope with challenges such as Tough Mudder then this product is what you’ll be looking for!

Who’s it for? Weight-lifting Gym User/ Serious Tough Mudder Battler

Sitting in the middle of these two products is High ‘Protein’. This nutritious on-the-go shake offers a 1:1 protein to carb ratio giving users 25g of protein in a well-rounded shake designed to boost both muscle development and recovery.  It has no added sugar and from only 206 calories per bottle.

Who’s it for? Normal Gym Training/Shorter Cardio workouts


 Also in the For Goodness Shakes range:

‘Protein and Oats’ is convenient first thing to help you Start Strong.  It delivers the same nutrition as a bowl of porridge, slow-energy releasing oats, no added sugar and boosted with 25g of protein power.  It offers a quick alternative to breakfast to fuel up fast for the Tough Mudder on the go.

Who’s it for? Everyone looking for a Convenient Protein Boost On The Go

‘Protein Nutrition’ is a low sugar, low carb protein top-up.  Ideal on-the-move during the day for those looking for a good nutritious snack. The added NUTRI-Pro micro-nutrient blend supports the immune system and helps reduce tiredness and fatigue. It’s a multi-functional all-rounder!

Who’s it for? Healthy snacking On The Go Seeker/ Weight Management Mudder