We’ve all heard it, and the likelihood is we’ve probably all said it. “New year, new me”, the basis of every new gym membership signed up for in January. Fad diets, crazy workout plans from the minds of social media algorithms, cold, dark winter evenings all eventually amount to one thing - burnout.
We want to help make it as simple and easy as possible to achieve your goals in the gym long beyond the new year. We’ve teamed up with British Cruiserweight champion Viddal Riley to put together some advice on maintaining a high-protein diet and some top workout tips which will help when your motivation levels just aren’t there.
Why High-Protein Is the Key to Your New Year Goals
If you’ve been looking at working out and signing up to a gym, chances are you have seen multitudes of social media influencers and brands alike telling you that you need a high-protein diet filled with high-protein snacks, bars, drinks, powders, gummies… the list can feel endless and overwhelming.
Proteins break down into essential amino acids which our bodies use to grow and repair cells. This includes hair, skin and of course, muscle. Protein can be found in a number of food sources, including meat, fish, eggs, nuts and more. When we exercise, we are effectively damaging our muscles and making them grow back bigger and stronger. A high-protein diet means that this process takes place quicker and more efficiently, helping you achieve your goals in the gym in much less time.
A high-protein diet is also a great way to support weight loss, as well as muscle growth, as a well-balanced high-protein diet will keep you feeling fuller for longer, thanks to the increased satiety signals your body sends your brain as it takes its time to break down what you’ve eaten.
A well balanced diet will need a lot more than just high-protein to sustain your body as you take on new exercise goals.
What Viddal Riley eats in a day to hit his high-protein goals
We spoke to Viddal about what a typical day of training would look like when it comes to eating, from what time he eats, how much he eats, and what he typically enjoys eating when working out.
What does your typical breakfast look like and when do you eat it? Do you train fasted or fuel up first?
"Mainly fruit and some sort of protein, often Kings Snacks and some cheese. The main thing is keeping it small as I don’t like to eat too much in the morning. If I have a session before 2/3pm, I train fasted or just with fruit before the session."
What’s for dinner, and what time do you eat?
"For dinner, the focus is high protein and vitamins and minerals so a portion of some kind of animal protein along with vegetables is the go-to. Timings will vary, depending on if I’m in a boxing session that evening."
How do you time nutrition around training? What meals/snacks do you eat and when?
"I’m not super strict on timings, nutrition wise. I will always have lunch after strength and conditioning and sometimes, something small and nutritious like a pack of Kings Jerky and/or an oat-based snack bar, some form of nuts (normally cashews) to fuel up before my boxing session."
How much protein are you aiming for daily and why? How about carbs?
"220 grams daily; that’s what’s recommended and works for me to aid my recovery across not just my muscles but my nervous system and overall bodily function. Not very specific with carbs; it varies based on how I’m feeling, my energy levels and what I’m doing that day."
What are your main protein sources throughout the day?
"My main protein sources are Chicken, Beef, Lamb and Kings Jerky to supplement in between."
When is protein most important – post-workout, between meals, or spread evenly?
"I would say spread evenly. Of course, post workout is the obvious option, but I look at protein as a necessity throughout the day as it’s so important to how the body recovers."
Where does something like King’s Jerky fit into your routine?
"It plays a massive part in the routine as again; it perfectly supplements my protein intake away from the main meals and is so easy to just have with me anywhere I go if I need a top up throughout the day. Definitely, my main snack both in and out of camp."
How do you get protein when you're travelling or away from home?
"I do like liquid protein as well as solid so when away or travelling, I’ll normally have a protein shake with me or find somewhere that can make protein shakes as well as having a pack of Kings in my kit bag too!"
Why Kings Elite Snacks Are Perfect for Your New Year Plan
Not only is our full range of jerky, biltong and steak strips delicious, but it’s also impressively high in protein. Kings Biltong boasts 39g of protein per 100g of product, with just 218 calories. This is the perfect combination for a snack when you’re in between meals, pre or post workout, or just feeling peckish throughout the day.
Kings snacks will keep you feeling fuller for longer and will help you along the way to achieving your protein goals.
Made from real, lean cuts of high quality British and Irish beef, our protein-packed range of jerky, biltong and steak strips come in a range of pack sizes, from 25g to 300g. The versatility of the range means you can take them anywhere, slip them into your gym bag or pack them into your car for a long drive, or just have a pack ready at home for when you need it. Sometimes, busy schedules can get in the way of mealtimes, gym sessions and protein-planning, so it’s important to have a convenient and delicious protein source ready to go at any time.
Viddal Riley’s simple circuit to work on strength, speed and endurance
Here is a simple circuit that Viddal has shared which works on strength, speed and endurance, perfect to get you in shape - or prepare yourself for a boxing match!
Drill:
20 Push-Ups
15 Squats jumps
15 Supermans
10 Mountain Climbers.
20 Secs Heavy Bag Sprint.
1min Rest. Repeat 6 times.