How to Get More Protein in Your Diet - Protein Powder

SUPPLEMENTS | PROTEIN POWDER

This week we're starting a series on supplements.  The first thing that we have to talk about is the fact that supplements should be just that.  A SUPPLEMENT to your nutrition.  Something we use to fill in the gaps or for another specific purpose.  They are the icing on the cake. 99% of your progress will be fueled by your daily food.  Ok, there...

We've talked at length in previous posts about the importance of protein in our diets.  It helps us build and repair muscle.  We recommend eating about 1g of protein per day per lb that you weigh. That can seem a bit daunting when you first start actually tracking your protein intake.  Most people, by default are probably eating closer to 75-100g per day.  So, how do make up the difference?  The first step is to have larger portions of lean protein at meals.  We recommend 4-6 oz per meal. Next, add in high protein snacks like jerky, hard boiled eggs, greek or icelandic yogurt.  Doing these two things alone can get you very close.  

Another option is the use of protein powders that can be mixed with water or milk.  They typically have about 25g of protein per serving.  When choosing a protein powder supplement, choose one that's low in sugar and high in Leucine.  Remember, that's the Amino Acid we are looking for when it comes to muscle growth.  

Take a protein shake with you to the gym.  Whey protein in particular is absorbed very rapidly into the body and will be available to your body for muscle repair after a workout. 

Stay tuned next week when will talk about Creatine.