By: Matt Eiden; Head Strength and Conditioning Coach; Washington Nationals
Protein is an essential nutrient for building and maintaining muscle mass. The truth is that most people do not get enough protein in their diets for their daily needs. Amounts vary per person and lifestyle, but there are some basic rules of thumb that can help you simplify, quantify & see how you stack up for what you need daily.
If you are trying to gain weight or add muscle mass, you should shoot for one gram of protein for your goal weight. For example, if you weigh 150lbs and you want to weigh 170lbs, you should aim for 170g of protein a day.
To maintain your weight, aim for 0.75g per pound of your current body weight. If you weigh 200lbs, and you want to maintain that, you should aim for 150g of protein.
The use of protein powders is a great option to keep calories down and high-quality protein up. Now, let us dive deeper into protein options that meet your needs.
For Post-Workouts and Athletics
Biosteel Recovery Protein Plus has the perfect balance of protein to carbs (with a gram of fat and of fiber) with a full amino acid profile to help you recover from your workouts immediately after completion and replenish what you burnt off to get you ready for your next workout or competition. Is also contains enzymes to support digestion and other recovery factors such as glutamine to help muscle repair. It is ideal for both men and women who engage in high sports and/or training and has higher levels of carbohydrates and sugar to provide you with more energy during your competitions or training.
For Everyday Health Proteins
If you are looking for more protein and less carbs and sugar, BioSteel’s Whey Protein Isolate is the perfect choice. Even if you are an athlete, or just someone who wants more protein in their diet without the other macros, Whey Protein Isolate is a great way to get a boost of protein any time of day. Whey Protein Isolate is ideal for men and women who have an active lifestyle and workout often. It is packed with protein, provides recovery to your muscles to help them rebuild without the additional carbs and sugar that the Recovery Protein Plus provides.
100% Whey Protein is ideal for men and women who want to add healthy protein into their diets. They are not as high in calories or other macros (fat & carbohydrates) as the Recovery Protein Plus and have slightly less protein than the Whey Protein Isolate. These are two great options for those looking to up the amount of high-quality protein they consume each day. These two supplements are perfect for active men and women and are a great option for a healthy between meal snack to give your muscles the fuel they need.
For Vegan and Plant-Based Diets
As a vegan, or someone who gets their protein from sources other than dairy and meat, there are lots of great protein options out there that can help you match your lifestyle with the needs of your body each day. Whether you are trying to gain muscle mass or just maintain where you are, adding a BioSteel Plant-Based Protein product can help you achieve appropriate protein levels. BioSteel’s Plant-Based Protein is also ideal for both men and women who want to add healthy protein into their dairy-free and or gluten-free diet.
The beauty of BioSteel proteins is that they are all high-quality products, with minimal, yet great quality ingredients. Your choices depend on your lifestyle and your goals.