The Times Australia
The Times Food and Dining

.
Men's Weekly

.

Why protein is the key to unlocking your 2023 fitness goals

  • Written by Quest Nutrition

New Year, Better You         

 

You’ve kickstarted the New Year with a solid training routine, you’re creating a habit, you’re feeling stronger and, for the first time, you’re enjoying the 6am club. The only thing you’re forgetting is that pump without protein is like a gym without weights.  Understanding the importance of getting the right amount of protein in your diet is the key to success.

Muscles are largely made of protein and are extremely dynamic, constantly being broken down and rebuilt, particularly through the act of working out and lifting weights. Consuming protein is essential for muscle recovery to speed up the rebuild process and encourage muscle growth. Eating protein also increases the number of calories you burn by boosting your metabolic rate and reducing your appetite by making you feel fuller for longer1.

The optimum amount of protein for highly active people who are looking to build muscle is between 1.6 and 2.2 grams per kilogram of body weight1. A man weighing 80 kilograms should consume up to 160 grams of protein per day, which sounds unachievable without eating steak for breakfast, lunch and dinner. Thankfully, Quest Nutrition’s delicious range of high protein snacks are an easy and tasty way to pack in extra protein.

Breakfast

Breakfast is the most important meal of the day - it’s the refuel after your workout. Coffee lovers can add an espresso shot to their protein shake for an extra buzz, or you could opt for a high protein smoothie bowl by adding a scoop of protein to the smoothie mix and topping with your favourite Quest bar, each containing more than 20 grams of protein per bar.

https://www.instagram.com/p/ClNxbhVPrtG/

Lunch

For lunch, high protein lean meat like roast beef or chicken with cheese and salad make a delicious sandwich or wrap. Add some crunch (and protein) to your stack by adding Quest Protein Chips, each pack contains more than 18 grams of protein.

https://www.instagram.com/p/CmBFiT1A3WI/

Dinner

Keep dinner simple with steak, chicken or salmon with veggies… you’ll need room for “dessert”. Release your inner child with a Quest Protein Cookie ice cream sandwich - not only are these treats delicious, but they’re also actually good for you, packed with over 60 grams of protein per serve.

https://www.instagram.com/p/Cbo8fkwrehF/

Packing in protein doesn’t have to be hard or boring, just look to Quest for delicious high protein products which can be enjoyed as on-the-go snacks or, added to meals for an easy protein hit.

Quest snacks to fuel your fitness goals:

Peanut Butter Cups: With 11 grams of protein and less than one gram of sugar, you can satisfy your sweet tooth cravings while indulging in the benefits of a high protein diet.

Chocolate Chip Protein Cookie: Enjoy a soft, chewy cookie loaded with chocolate chips and 15 grams of protein. Quest protein cookies are jam-packed with protein to ensure you are looking after your muscles when weight training.

Quest Protein Chips: In five delicious flavours, Chilli Lime, Loaded Taco, Nacho Cheese, Ranch and Spicy Sweet Chili, Quest’s tortilla style chips more than 18 grams of protein. Perfect for maintaining muscle mass and reducing muscle damage for those intense gym sessions.

Quest Protein Bars: Coming in a huge variety of flavours for all tastebuds including Birthday Cake, Cookies & Cream, Chocolate Brownie, Caramel Chocolate Chunk, Chocolate Chip Cookie Dough, Chocolate Sprinkled Doughnut, Cookies & Cream, Double Chocolate Chunk, S'Mores, and White Chocolate Raspberry, Quest’s delicious protein bars contain 21 grams of protein and one gram of sugar, making them the perfect pocket-sized workout snack.

About Quest Nutrition

Quest Nutrition is committed to making consumers' cravings work for them, not against them. With high quality, delicious, functional foods with no nutritional compromise, Quest helps active, health-conscious people achieve their goals. Recently acquired by The Simply Good Foods Company, Quest has plans to extend the product range in Australia and New Zealand. Quest products are available at Coles, Woolworths, Chemist Warehouse, Catch of the Day, Amazon.com.au and at many leading supplement retailers. To learn more about Quest Nutrition, visit questnutrition.com.au.

Food & Dining

International lager claims crown as Australia’s most preferred beer

Launching its inaugural ‘Brand Map of Australia’, Tracksuit reveals Corona as the nation’s most preferred beer  Sydney, Thursday, 29 May 2025 - From iconic mass-produced lagers to innovative craft brews, beer is woven into the fabric of Australi...

Hundreds line up in Sydney to try viral crispy chicken

Pappa Flock’s crispy crunch causes a frenzy in Bondi JunctionBondi Junction officially has chicken fever. Sydneysiders turned out in flocks over the weekend, with queues forming from 5AM - a full seven hours before doors opened - to be among the firs...

Unique Types of Food You'll Get to Try in Australia

The Australian food experience is a combination of Aboriginal traditions, recipes from British colonies, and the tastes of global food trends today. Besides traditional food, Australia offers visitors the chance to try unique food experiences that ...

From Home Kitchen to Coles: Ballarat Food Startup Makes Middle Eastern Cooking Easy

Exotic Bazaar brings regional innovation and migrant entrepreneurship to supermarket shelves A Ballarat-based food startup is celebrating a major milestone after Coles picked up its range of Middle Eastern recipe bases for national distribution. Ex...

Times Magazine

Effective Commercial Pest Control Solutions for a Safer Workplace

Keeping a workplace clean, safe, and free from pests is essential for maintaining productivity, protecting employee health, and upholding a company's reputation. Pests pose health risks, can cause structural damage, and can lead to serious legal an...

The Science Behind Reverse Osmosis and Why It Matters

What is reverse osmosis? Reverse osmosis (RO) is a water purification process that removes contaminants by forcing water through a semi-permeable membrane. This membrane allows only water molecules to pass through while blocking impurities such as...

Foodbank Queensland celebrates local hero for National Volunteer Week

Stephen Carey is a bit bananas.   He splits his time between his insurance broker business, caring for his young family, and volunteering for Foodbank Queensland one day a week. He’s even run the Bridge to Brisbane in a banana suit to raise mon...

Senior of the Year Nominations Open

The Allan Labor Government is encouraging all Victorians to recognise the valuable contributions of older members of our community by nominating them for the 2025 Victorian Senior of the Year Awards.  Minister for Ageing Ingrid Stitt today annou...

CNC Machining Meets Stage Design - Black Swan State Theatre Company & Tommotek

When artistry meets precision engineering, incredible things happen. That’s exactly what unfolded when Tommotek worked alongside the Black Swan State Theatre Company on several of their innovative stage productions. With tight deadlines and intrica...

Uniden Baby Video Monitor Review

Uniden has released another award-winning product as part of their ‘Baby Watch’ series. The BW4501 Baby Monitor is an easy to use camera for keeping eyes and ears on your little one. The camera is easy to set up and can be mounted to the wall or a...

The Times Features

Travel Insurance for Families: What Does it Cover and Why it’s Essential

Planning a family trip is exciting, but unexpected mishaps can turn your dream vacation into a stressful ordeal. That’s where travel insurance comes in—it’s your safety net when ...

Essential Post-Surgery Care Tips for Dental Implants

Getting dental implants is a big investment—not just in your smile, but in your confidence too. But even the best implant won’t last without proper care right after surgery. Den...

First Home Buyers in Melbourne: 3 Key Statistics Proving Why Home & Land Packages Are Your Best Bet in 2025

Stepping into the Melbourne property market for the first time can feel like navigating a maze without a map. Prices, deposits, and decisions stack up fast. But here’s the good n...

International lager claims crown as Australia’s most preferred beer

Launching its inaugural ‘Brand Map of Australia’, Tracksuit reveals Corona as the nation’s most preferred beer  Sydney, Thursday, 29 May 2025 - From iconic mass-produced lager...

Off-the-Plan Sales Launched for $22 Million Ultra-Luxury Project ‘Vellora’ Set to Redefine Luxury Living in Brisbane’s St Lucia

A new standard of architectural distinction and elevated living is taking shape in one of Brisbane’s most coveted riverside suburbs, with off-the-plan sales officially launch...

House Removals Perth: What to Expect on Moving Day

Moving day hits differently when it's actually happening! Suddenly, that coffee table your first-born helped you assemble becomes precious cargo, and you're second-guessing wheth...