You probably know you need protein. But how much do you actually need and does it matter where you get it from?

Spencer Matthews and Oli Patrick break down how much protein you really need, whether protein shakes are as effective as food, and what happens when you eat too much.

From chicken and steak to eggs, lentils, fruit and even a few very ambitious protein shakes, they separate the genuinely useful from the fitness industry noise — with a few unexpected protein sources along the way.

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