protein supplements guide

7/30/2019 Protein Supplements Guide

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Protein Supplements Guide: Learn How To

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Protein is essential for muscle growth and maintaining lean muscle mass. This guide teachesyou about the different types of protein supplements available, what they're used for, and how

to take them.

Table of Contents:

1. 1.Understanding Protein Basics1. 1.1.What is Protein and Why is it important?2. 1.2.Protein and Muscle Growth3. 1.3.Protein and Fat Loss4. 1.4.Protein and Recovery5. 1.5.Protein Food Sources6. 1.6.Benefits of Protein7. 1.7.How Much Protein do I Need?

2. 2.Introduction to Protein Supplements1. 2.1.What are Protein Supplements?2. 2.2.Understanding Common Terminology3. 2.3.Benefits of Using Protein Supplements4. 2.4.Who Uses Protein Supplements?5. 2.5.Protein Supplements Vs. Real Food

3. 3.Protein Sources Used In Protein Supplements4. 4.Using Protein Supplements For Maximum Results

1. 4.1.When to Take Protein Powder2. 4.2.Meal Replacements3. 4.3.Protein and Carbohydrates for Weight Gain4. 4.4.Enhancing Protein Uptake5. 4.5.Example Protein Supplementation Plan6. 4.6.Protein Supplementation Plan for Adding Weight

5. 5.Choosing the Right Protein Powder1. 5.1.Price vs. Quality2. 5.2.Whey Protein: Isolate vs Blend vs Concentrate3. 5.3.Looking for a Good Amino Acid Profile4. 5.4.Weight Gainers5. 5.5.Recovery Powders
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6. 5.6.Meal Replacements7. 5.7.Taste, Mixability and Aftertaste

6. 6.Stacking Other Supplements With Protein1. 6.1.Creatine2. 6.2.Pre-Workout3. 6.3.Intra-Workout4. 6.4.Carbohydrates5. 6.5.Multivitamins6. 6.6.Fat BurnersThis Guide Teaches You:

The benefits of using protein supplements, and importance of protein supplement timing. About the various forms of protein foods used in supplementation. Why proper protein intake plays an essential role in the muscle building process. About the thermogenic qualities of protein, and how it heps with fat loss and metabolism. What some of the best natural protein food sources are. How much protein is needed per day. The advantages of real food and the advantages of protein supplements. What protein sources are used in protein supplements. When to take the various forms of protein powder. How to combine protein and carbohydrate intake for weight gain. How to choose the right protein powder, weight gainer, meal replacement and recovery powder. What supplements stack well with protein supplements.Welcome to Muscle and Strengths complete guide to protein supplementation. This guide

contains information on every aspect of protein supplementation, including a look at the benefits

of usingprotein supplements, protein supplement timing, and a look at various forms of protein

foods used in supplementation.

If you still have questions after reading the information on protein supplements contained in this

article, please ask one of the experienced members of theforum.

Understanding Protein BasicsWhat is Protein and Why is it Important?Protein is one of three macronutrients used by the body for energy. These macronutrients include

protein, carbs and fats.

Scientifically, protein is a series of amino acids linked together like a chain. The links that hold

these amino acids together are known as peptide links.Amino acidsare the primary source for
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nitrogen in the body. Having a positive nitrogen balance is essential for proper muscle growth

and repair.

In addition to its muscle building properties, protein is needed:

To keep a balanced PH level in the blood. For muscle tissue preservation during dieting or cuts. As an energy source when there are nocarbohydratesavailable. To build and maintain proper hormone levels. For necessary chemical reactions to take place. To keep the bodys immune system functioning properly. For proper regulation of the bodys fluid balance.Protein and Muscle GrowthIncreasing your daily protein intake while on a resistance training program helps to increase lean

muscle mass. The human body is in a constant state of protein turnover. Muscle tissue is

continuously being repaired and replaced. To maximize this repair, you must maintain a proteinpositive nitrogen balance.

When you undereat protein, you confuse your body. It only has so many raw materials to work

with, and cant repair everything it needs to repair. In this scenario, muscle can be lost. In

addition, other vital bodily functions are compromised, such as hormone regulation and blood

PH balance.

When you are involved with an intense weight training regimen, more muscle tissue then normal

is in need of repair. This is the reason why weightlifters andbodybuildersneed more protein.

Muscle growth is more taxing on the bodys nitrogen balance then muscle maintenance. Frequent protein feedings insure a steady stream ofamino acids, and help maintain a proper

nitrogen balance.

Protein and Fat LossProtein foods are very thermogenic. Simply put, it requires more energy to digest protein. The

human body has to work 30% harder to digest protein foods then it does to digest and process

carbs and fats. For this reason, a high proteindietboosts your metabolism and aids in fat loss.

Proper protein intake is also required for the body to properly mobilize stored fat for energy. If

you undereat protein, your body will have a harder time drawing on fat stores, and may

cannibalize muscle tissue for energy. This is one of the reasons why low proteindietscan makeyou feel weak and tired.

Protein and RecoveryProteinplays a vital role in muscle recovery and workout rebound. When you workout, two

things happen:

1. Your muscles are depleted of glycogen.2. Your muscles are damaged, and are in need of repair.
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A steady stream of protein insures a proper nitrogen balance. And a positive nitrogen balance

allows your body to be in muscle repair mode. The faster your muscles repair, the faster you

recover. Conversely, undereating protein foods creates a negative nitrogen balance. In this state,

it will take longer to recover.

Extra protein is essential, especially for athletes who have frequent workouts, or for athletes whoare cutting fat.

Protein Food SourcesTypical protein food sources include: eggs, cheese, milk, chicken, seafood, fish, poultry, beef,

pork, lamb, veal, soy, nuts and legumes. Small amounts of protein can also be found in fatty and

starchy foods. Because protein levels in these foods are minimal, they are generally ignored by

bodybuilders and athletes when a proteindietis structured.

Protein food sources are divided into two categories: complete and incomplete protein foods.

A complete protein food contains all essential amino acids. Animal proteins (meat) are complete

protein sources. Incomplete protein foods, such as vegetables, lack several essential amino acids.

These lacking amino acids vary from food source to food source.

Protein supplementfoods have grown in popularity over the last 30 years because of several

factors. They are convenient, and require no cooking time. Proteinsupplementsare also cost

effective, and can provide an average serving cost far below that of beef, seafood and even

chicken.

Benefits of Protein (Protein for Good Health)

Proper protein intake has numerous benefits for good health. They are:

Anabolism. Eating protein keeps your body in an anabolic state. In terms of muscle building,

anabolism refers to the construction, and not destruction of muscle tissue. The opposite of an

anabolic state is a catabolic state. Not eating enough protein can cause muscle tissue to be

catabolized.

Growth Hormone Regulation. Proper growth hormones levels are essential for good health.

Growth hormone contains 190amino acids. Eating enough protein insures that your body has the

necessary building blocks to construct growth hormone.Growth hormonedeficiency slows the

metabolism, and can lead to lower bone density, muscle loss, and numerous other health

problems including and number of psychological issues.IGF-1. IGF-1 allows muscle cells to properly respond togrowth hormone. IGF-1 contains over

70 amino acids. Without proper protein intake, IGF-1 levels can be lowered, making it harder for

your body to utilize available growth hormone.

Metabolism. As stated previously, protein requires more energy to process, so inherently it

boosts your metabolism. Eating less then ideal amounts of protein also makes it difficult for the

body to draw upon fat reserves.
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Insulin. Protein helps lower insulin levels in the blood, which is a factor in proper energy

regulation.

How Much Protein do I Need?The recommended dietary allowance (RDA) for adults in the USA is 0.8 grams of protein per

kilogram of body weight. This translates to approximately 0.36 grams of protein per pound ofbodyweight. For a 200 pound individual, the minimum RDA requirement is 72 grams of protein

per day. For a 150 pound individual, the minimum RDA requirement is 54 grams of protein per

day.

Those involved with intense exercise, or individuals looking to add muscle mass, should

consume at least twice the RDAs recommended minimums. It is generally advised that

bodybuilders eat 1 to 1.5 grams of protein per pound of bodyweight. Another good guideline is

to make sure that 20 to 40% of your daily calories come from protein sources.

1 to 1.5 Grams of Protein per Pound of Bodyweight.

BodyweightGrams of Protein Required

125 pounds125 to 188 grams of protein 150 pounds150 to 225 grams of protein 175 pounds175 to 263 grams of protein 200 pounds200 to 300 grams of protein 225 pounds225 to 338 grams of protein 250 pounds250 to 375 grams of protein

20 to 40% of Daily Calories from Protein.

CaloriesGrams of Protein Required

1500 calories75 to 150 grams of protein 2000 calories100 to 200 grams of protein 2500 calories125 to 250 grams of protein 3000 calories150 to 300 grams of protein 3500 calories175 to 350 grams of protein 4000 calories200 to 400 grams of protein 5000 calories250 to 500 grams of proteinIntroduction to Protein SupplementsWe have taken a look at the role of proper protein intake with regards to good health. It has been

established that athletes and bodybuilders need more protein to insure fast recovery and new

muscle growth. With this information in hand, its time to take an in-depth look at

proteinsupplements.
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What are Protein Supplements?Protein supplements are protein and nutrition sources, and food products, that are utilized to

assist bodybuilders and athletes to achieve their desired daily protein intake requirements. Types

of proteinsupplementsincludeprotein powders,protein bars,weight gainersandmeal

replacements.Protein supplements generally contain more then 20 to 30 grams of protein per serving, and are

fortified with vitamins and minerals. Protein supplements also come in numerous flavors, from

fruit flavoredprotein powders, to cookie and cream flavored weight gainers, to peanut butter

flavored protein bars.

Understanding Common Terminology (Isolate, Blends,

Amino Acids, etc.)The following is a list of common terms associated with protein supplements:

Isolate. An isolated protein source is one that has been chemically purified to remove most

everything other then the actual protein source. Generally isolates are 90%+ pure protein.

Concentrate. A concentrated protein source is not as pure as an isolate, and generally contains

70 to 85% of the protein source. Concentrates contain more fats,carbohydrates, and in the case

ofwhey protein, more lactose.

Blends. A protein blend is a combination of various protein sources and purity levels. A blend

can be more cost effective then a pure isolate, and can also offer the benefit of having both fast

digesting and slow digesting protein sources.

Amino Acids. Amino acids are the building blocks of protein. While there are over 100

totalamino acids, only 20 amino acids are considered standard. These standard amino acids are

separated into two categories: essential and non-essential amino acids. Essential amino acids

cannot be created in the human body, and must be obtained from food. Non-essential amino

acids can be synthesized, or created, in the human body.

BCAA. Branched chain amino acids, also calledBCAA, is a term that refers to a chain of the

three essential amino acids leucine, isoleucine and valine. The combination of these 3 essential

amino acids make up over one-third the skeletal muscle in the body, and play a vital role in

protein synthesis.

Weight Gainer.Weight gainersare high calorieprotein powdersmeant to assist bodybuilders

and athletes who are in need of rapid weight gain. They can be used as meals on the go, or in

between meals as a means of adding extra daily calories.Meal Replacements. Meal replacement protein products are considered to be entire meals in and

of themselves. They contain a formulated nutritional and macronutrient blend that provides not

only enough protein, but also an appropriate amount of carbs, healthy fats and vitamins and

minerals.
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Recovery. Arecoveryblend is a protein supplement that contains any number of additional, non-

protein supplement products meant to aid in post-workoutrecovery. These supplements range

fromcreatineto multivitamin and minerals, and larger doses ofglutamineand taurine.

Slow Digesting. A slow digesting protein source provides a long term stream of protein and

amino acids, meant to assist in keeping a positive nitrogen balance for longer periods of times. A

slow digesting protein is a great choice for in between meals.

Fast Digesting. A fast digesting protein source, such aswhey protein, acts quickly to help

regulate bodily nitrogen levels, especially after periods of fasting. A fast digesting protein is also

beneficial as a post-workout protein source.

Energy Bar.Energy barsprovide a quick, healthy and sustained source of energy when you

need a pick-me-up in between meals. While an energy bar does contain some protein, in general,

it does not contain as much protein as aprotein bar.

Benefits of Using Protein SupplementsMost hardcore athletes make sure to eat anywhere between 5 to 8 small protein meals each day.

Preparing the necessary food for these meals can be extremely time consuming. The primary

benefit of using proteinsupplementsis that they require very little prep time.

Protein supplementsare generally grab and go. How many times has life intervened, and

changed your plans for the day? For most of us, quite often. Protein supplements require no

refrigeration, and are very portable. They can go where you go, with very little hassle.

You will also find that protein supplements can save you money. Beef, salmon and other popular

protein food sources can be costly. Protein powders, on the other hand, generally cost less per 30

gram serving. This extra cash in hand can allow you to eat the more expensive protein foods.

And if youre eating to pack on weight, a weight gainer is very economical.

Proper protein timing is essential to maximizing muscle gains. Protein supplements provide you

with the ability to have a fast digesting or slow digesting protein meal whenever you need it.

Who Uses Protein Supplements?Bodybuilders. For those looking to add muscle mass, protein supplementation isnt an

optionits a requirement. Whether youre awhey proteinaddict, or just like to have aprotein

barhandy just in case, protein supplements are a bodybuilders safety net.

Athletes. Protein supplementation isnt just forbodybuilders. Hard training athletes need extra

protein for energy, to repair muscle, and to insure proper body functioning.

Dieters. Protein foods speed up the metabolism, and allow for the proper burning of stored fat.Protein also leaves your feeling more satisfied after a meal. Dieters use protein supplements and

meal replacement products to help the fat burning process, and to fend off hunger.

Hardgainers. For those that are underweight, or for those with a fast metabolism, eating enough

to normalize body weight can be difficult. Protein foods, especially weight gainers, cam add vital

calories during times of the day when eating is difficult, but required.

Protein Supplements versus Real Food
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Advantages of protein supplements:

Fast digesting protein foods are best eaten early in the morning, and post-workout. The BVvalue of whey protein makes it the perfect protein source at these times.

Proteinsupplementscan be cost effective. Some protein foods, such as beef and fish, can bequite costly per 30 gram serving.

Protein supplements are generally a more complete and balanced protein source. Protein supplements are often fortified with vitamins and minerals, making them a multi-

dimensional protein food.

Weight gainers offer high calorie foods that are easily broken down, and less filling. Protein supplements come is a wide variety of flavors, and can take away some of the

blandness that comes with a high proteindiet.

Many protein foods can serve as a low-calorie means to satisfy your sweet tooth. Protein supplements are more convenient, and require little to no cleanup. Protein supplements are much less temperature sensitive, and generally require no

refrigeration or heating.

Certain protein supplements have a higher biological value that real foods. A protein shake can be easier on the stomach before bed.

Advantages of real food:

You know exactly what youre eating and where it came from. Protein foods such as eggs, string cheese, milk and tuna can be more cost effective then

certain protein supplements.

Real food is more versatile. It can be used to in conjunction with other foods for just aboutany craving or occasion.

Certain protein supplements can have a greater variance of actual listed ingredients. Shakes can cause stomach and digestive bloating for some individuals. A variety of real foods can provide a nutritional depth that is hard to achieve with protein

supplements.

Milk and eggs are nutritional grand slams. Beef has been shown in studies to pack on more muscle mass then other forms of protein.Protein Sources Used in Protein SupplementsWhey Protein. Whey proteins account for 20% of the protein in milk. Whey protein is a by-

product in the production of cheese. Initially thought of as just a waste product, whey protein isnow the most popular protein supplementation protein source. It has a very high BV rating, and

is rich in the muscle-building amino acids leucine, isoleucine, and valine. Whey protein is a fast

digesting protein source, and isnt filling. Whey protein is also low inglutamineand arginine.

Whey Isolate.Whey isolateis a more expensive version ofwhey protein. It is a higher quality

protein source with a higher biological value (BV), and contains less fat and lactose per serving
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thenwhey concentrate.Whey isolategenerally contains 90 to 98& protein, whilewhey

concentratecontains 70 to 85% protein.

Whey Concentrate.Whey concentrateis a more cost-effective member of the whey family. It

requires less processing time, but also contains more fat and lactose. Whey concentrate is 70 to

85% protein.

Whey Protein Blends.Whey protein blendsare specialized protein formulas that contain both

whey Isolates and whey concentrates.Whey protein blendsare generally more cost effective then

whey isolate, and have a higher protein percentage ratio then whey concentrates.

Casein Protein.Casein proteinsaccount for 80% of the protein in milk. Casein proteinis a slow

digesting protein that is isolated from milk. It is 92% protein, and has a very thick taste.

Because of this, it is a very popular protein inweight gainers. Casein protein, although it has a

lower BV value then whey, is more efficiently used to build muscle. Because casein protein is

used by the body to build muscle, and less is used as a energy source, casein supplementation

encourages the body to use carbs and stored fat for energy. Casein is also very high in the

popular bodybuilding supplement glutamine.Egg Albumin. Egg albumin is the egg white. It is popular in bodybuilding circles because of a

higher essential to non-essential amino acid ratio, and because egg whites contain less

cholesterol then egg yolks. Eggs are often considered the king of natural food proteins because of

their high essential amino acids levels.Egg proteinis the best alternative for those that are

lactose intolerant.

Soy Protein.Soy proteinis high quality, but not as efficient as milk orcasein protein, It is a fast

digesting protein source that has an average amino acid profile. Because of this, it is not the most

desirable protein source for those looking to build muscle.

Soy Protein Isolate.Soy proteinisolate has a greater BV then regularsoy protein, meaning that

more of it is utilized by the body. But soy protein isolate is of lower quality then soy protein.Goat Milk Protein. No other protein source has a higher bioavailability thengoat milk protein.

In addition, goat milk protein is extremely high inBCAAand is 100% lactose free. Its BV rating

of 104 is superior to most foods, including eggs, which have a 100 BV.

Wheat Protein.Wheat proteinis a healthy and natural alternative to dairy and egg-based

proteins. It is lactose and cholesterol free, and is perfect for vegetarian bodybuilders and

athletes.Wheat proteinis also very high is glutamic acid.

Pea Protein. Pea protein is a 100% gluten free protein source that is a great alternative for

vegetarians. As withwheat protein, pea protein is lactose free and does not contain any

cholesterol. It is very easy to digest and is rich inamino acids.

Complete Milk Protein. Complete milk protein is the dried protein from milk, with the carbs

and fat removed. Milk protein is nutritious, and contains calcium and high levels of other

vitamins and minerals. Complete milk protein contains both whey and casein proteins.

How to Use Protein Supplements for Maximum

Results
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rotein/wheat-protein.htmlhttp://www.muscleandstrength.com/supplements/ingredients/bcaa.htmlhttp://www.muscleandstrength.com/store/oryx-goat-whey-protein.htmlhttp://www.muscleandstrength.com/store/category/protein/soy-protein.htmlhttp://www.muscleandstrength.com/store/category/protein/soy-protein.htmlhttp://www.muscleandstrength.com/store/category/protein/casein-protein.htmlhttp://www.muscleandstrength.com/store/category/protein/soy-protein.htmlhttp://www.muscleandstrength.com/store/category/protein/egg-protein.htmlhttp://www.muscleandstrength.com/store/category/weight-gainers.htmlhttp://www.muscleandstrength.com/store/category/protein/casein-protein.htmlhttp://www.muscleandstrength.com/store/category/protein/casein-protein.htmlhttp://www.muscleandstrength.com/store/category/protein/whey-protein/whey-protein-blends.htmlhttp://www.muscleandstrength.com/store/category/protein/whey-protein/whey-protein-blends.htmlhttp://www.muscleandstrength.com/store/category/protein/whey-protein/whey-protein-concentrate.htmlhttp://www.muscleandstrength.com/store/category/protein/whey-protein/whey-protein-concentrate.htmlhttp://www.muscleandstrength.com/store/category/protein/whey-protein/whey-protein-concentrate.htmlhttp://www.muscleandstrength.com/store/category/protein/whey-protein/whey-protein-concentrate.htmlhttp://www.muscleandstrength.com/store/category/protein/whey-protein/whey-protein-isolate.htmlhttp://www.muscleandstrength.com/store/category/protein/whey-protein/whey-protein-concentrate.html


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When to Take Your Protein PowderProtein timing is the science of when and how to take protein powder supplements for the best

results. It isnt as simple as just choosing a great tasting protein flavor, mixing and enjoying.

Other factors come into play.

First Thing In The Morning. Afterwaking, your body is in a fasting condition. You havent

eaten protein for quite some time, and your body needs a fast digesting protein source to insure

that you remain in a positive nitrogen balance.

At this time its a good idea to use both a fast and slow digestingprotein powder. This could be a

whey protein drink with a solid protein source such as eggs and cheese, or a whey/casein

proteinpowder mix.

A fast digesting protein will quickly place the body into a positive nitrogen balance, and get the

day off to a good, muscle building start. A slow digesting protein source, like casein protein, will

continue to feed amino acids into the blood stream, and hold you off until your next protein

meal.

Pre Workout. Your pre-workout meal should consist of a slow digestingprotein powderthat

will keep the body in a positive nitrogen balance as you workout.

Post Workout. You should take the same approach post-workout as you did first thing in the

morning. Consume a mixture of fast and slow digesting protein sources to help you recover from

the workout, and propel you in a positive nitrogen balance to your next meal.

Between Meals. Regular protein supplement meals and snacks eaten throughout the day should

be from slow digesting proteins, such as casein oregg protein. Slow digesting protein in between

major meals assures that you will maintain a positive nitrogen balance throughout the day.

Night Time. Having a slow digesting protein supplement before bed maximizes your nitrogenbalance while sleeping. Casein protein is a good choice before hitting the sack.

Meal ReplacementsMeal replacementsare one of the most underrated and underused supplements on the market.

They are much more then just a protein source they are complete and nutritious meals.

A meal replacement bar or shake can contain fast or slow digesting proteins, or protein blends.

Before purchasingmeal replacements, make sure you are familiar with its protein source. As

with protein powders, meal replacements can be taken at various time of the day. It should be

noted that some meal replacements are designed to help you during diets, and some are aimed to

help you gain weight.Meal replacements withwhey protein(or whey blends) are best eaten first thing in the morning,

as a replacement for breakfast. The fast digesting whey protein will help to restore a positive

nitrogen balance, and will get your body on the road to building or repairing muscle.

Meal replacements specifically categorized as lean are for weight loss, and are best eaten as a

replacement for a main meal such as breakfast or lunch.
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Meal replacement shakes or bars with slow digesting, non-whey protein sources are best eaten as

replacements for lunch or dinner. The slow digesting proteins will keep your body in a positive

nitrogen balance for longer periods of time.

Protein and Carbohydrates for Weight GainFor underweight hardgainers or trainees looking to bulk, quality carbohydrate intake is just asimportant as frequent protein feedings. Weight gainer protein supplements provide a great source

of complex and simple carbs, and generally digest faster then whole foods.

To maximize weight gain, it is best to use a weight gainer protein supplement at least 2 to 3

times per day. A solid approach is to drink a weight gainer shake in between meals, and then

have a third before bed.

Enhancing Protein Uptake with Fast Digesting Carbs

Qualitycarbohydratesshould be eaten with every protein meal. Quality carbs improve proteintransport and utilization. There are numerous fast digesting carbohydrate products that are

designed to compliment protein supplementation.

Waxy maizeis a fast digesting complex carb source that is perfect before, during or after

training. It is able to replenish glycogen stores faster the whole food complex carb sources, and is

the king of all carb supplements.

Carb powders, such as Carbo Gain or Carbo Plus, provide quality complex carbohydrates. These

powders mix easily with protein powders, and can be utilized throughout the day to maximize

your gains.

Example Protein Supplementation PlanProtein Supplementation Plan for Gaining Muscle.

The following is a list of suggested times for various protein supplements. It is not recommended

that you eat only protein supplement foods. Protein variety is essential for good health and

muscle mass.

MorningProtein shake, whey/casein protein powder blend. Mid-MorningProtein Bar LunchProtein shake, slow digesting protein source such as casein oregg protein. Mid-AfternoonProtein Bar Pre-WorkoutWhey protein shake, fast digesting protein source.Waxy maize. Workout - Whey protein and waxy maize. Post-workout - Protein shake, whey/casein protein powder blend. Waxy maize. Before Bed - Protein shake, slow digesting protein source such as casein oregg protein.Protein Supplementation Plan for Adding Weight.
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The following is a list of suggested times for various protein supplements. It is not recommended

that you eat only protein supplement foods. Protein variety is essential for good health and

muscle mass.

MorningCalorie dense meal replacement bar, or whey protein basedweight gainershake. Mid-MorningWeight gainer shake, slow digesting protein source such as casein or egg

protein.

LunchCalorie dense meal replacement bar. Mid-AfternoonWeight gainer shake, slow digesting protein source such as casein or egg

protein.

Pre-WorkoutWhey protein shake, fast digesting protein source. Waxy maize. Workout - Whey protein andwaxy maize. Post-workout - Protein shake, whey/casein protein powder blend. Waxy maize. Before Bed - Weight gainer shake, slow digesting protein source such as casein or egg

protein.

Choosing the Right Protein PowderChoosing a protein powder can be confusing. There are literally hundreds upon hundreds of

protein powder brands, variations, and flavors. Please read the following to help you decide on

the best purchase.

Price vs. QualityNot all protein powders are created equal. Choosing a protein powder based on cost alone is a

mistake. There are many factors that go into the creation of a protein powder. Generally, lower

cost equals a low quality of raw ingredients, and an inferior quality control process. A poormanufacturing process can decrease the quality of the finished product, making less of the

protein bioavailable. Simply putyou may be flushing money down the drain because inferior

protein that isnt as easily digested.

As with most products, price equals quality. Take time and do your research. Generally, the more

you spend, the more you get for your money.

Whey Protein: Isolate vs Blend vs ConcentrateWhey isolates are the purest form of whey protein. Awhey isolateis 90 to 98% pure protein, and

contains very little fat and lactose. Because of this, whey isolate is a good, low calorie protein

source for lifters who are watching their weight or trying to cut. Because of its purity, whey

isolate protein is also more expensive.

A whey concentrate contains more fat and lactose then awhey isolate, and is approximately 70

to 85% pure protein.Whey concentrateis less expensive, and higher in calories. Because of these

factors, whey concentrate is a better choice for lifters who are bulking or trying to gain weight.
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Awhey protein blendis a good middle ground whey protein. If want a quality, cost-effective

whey protein, and are not cutting or bulking, a whey blend is the best way to go.

Looking for a Good Amino Acid ProfileAn amino acid profile is simply the amount of amino acids,BCAA, and essential amino acids

that are contain in a protein powder. When looking at an amino acid profile, you look primarilyat the amount of essential amino acids and BCAAs per serving.

BCAAs

Leucine Isoleucine ValineEssential Amino Acids

Phenylalanine Valine Threonine Tryptophan Isoleucine Methionine Leucine Lysine

There are 12 non-essentialamino acids. Non-essential amino acids can be manufactured by the

body. It is far more important to have a protein powder with a good essential amino acid profile,

then it is to worry about the protein powders non-essential amino acid content.

Weight GainersWhen choosing a weight gainer, consider the following 7 points:

1. Price vs. Quality. A weight gainer is no different then a protein powder. Low cost oftenmeans a lower quality of ingredients, poor manufacturing standards, protein that isnt as

easily digested, and the possibility of inaccurate label claims. Look for a weight gainer

manufactured by a reputable supplement company.

2. Taste. What good is a quality weight gainer if it tastes horrible? If possible, check productreviews before purchasing. The last thing you want to do is spend money on a weight gainerthat is chalky, lumpy, grainy and ill-tasting.

3. Protein. Look for a good protein range per serving. You want at least 40 grams of proteinper weight gainer shake. Eating more protein first thing in the morning, or post-workout is

also a good idea. A weight gainer with 50 to 60 grams of protein per serving is perfect for

these times of day.
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4. Protein and Carb Ratio. A weight gainer should be proving you a good amount of caloriesfrom carbs. Look for a carb to protein ration of 2 to 1 per serving.

5. Sugar. Watch the sugar content per serving. Some weight gainers are barely more thensugar mixed with flavoring and protein powder. Look for a weight gainer that has under 30

grams of sugars per serving. Many quality weight gainers have fewer then 10 grams of

sugars per serving.

6. Cholesterol. Look for a weight gainer that has fewer then 100 mgs of cholesterol perserving.

7. Saturated Fats. Saturated fats are bad fats. Most quality weight gainers keep the saturatedfat content per serving at 5 to 10 grams. Some weight gainers have as much as 20 grams of

saturated fats per serving.

Recovery PowdersMuscle is not built in the gym. It is built after you leave the gym, during therecoveryprocess.

Recovery powders are usually taken post-workout. When comparing recovery powders, look for:

1. Waxy Maize.Waxy maizeis a rapidly digesting complex carb that can quickly restoreglycogen to your depleted muscles.

2. Amino Acids. You want your recovery powder to be rich in essential aminos and BCAAs.3. Creatine. Some recovery powders containcreatine, and provide you with more bang for

your buck.

4. Protein. While protein is not the prime focus of a recovery powder, some recovery powderscontain quite a bit more protein then others.

5. Sugars. Some recovery powders are very high in sugar. Keep a close eye on sugar contentwhen comparing products.

6.

Misc. Many recovery powders have added plant extracts and added supplements, likebeta-alanineand glutamine.

The ingredients contained in recovery powders are extremely varied. Do your homework before

purchasing a recovery powder that isnt right for your needs.

Meal ReplacementsMeal replacementscome in a wide range of products and choices. There are meal replacement

breakfast cereals, and meal replacement bars. There are meal replacement shakes designed for

women, and meal replacement powders aimed at adding lean mass. When shopping meal

replacement products, please pay close attention not only its ingredients, but also what

specifically it should be used for.

Regardless of product type, here are some factors to consider when purchasing a meal

replacement product:

1. Protein. Consider the protein content per serving, and if it is a blend, or fast or slowdigesting proteins. Breakfast meal replacement products should contain some form of fast

digesting whey protein. Meal replacement shakes or bars for lunch or dinner should contain
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a slow digesting protein source, such as casein protein. Also, some meal replacement

products contain less then 30 grams of protein per serving. While this is an acceptable level

for athletes and female bodybuilders, it may not be enough for men who are looking to pack

on muscle mass.

2. Value. Dont just look at the overall cost of the product. Consider the overall cost perserving.

3. Calories. Many meal replacement products, though nutritionally sound, dont have manycalories. In fact, most meal replacement products hover around the 200 calorie mark.

4. Vitamins and Minerals. The point of a meal replacement is to replace a meal. Mealreplacement products need to be rich in vitamins and minerals. Always compare the vitamin

and mineral content or MRPs before purchasing.

5. Added Value. Some meal replacement products contain extra supplements, or are rich inaminos and BCAAs. This hidden value can save you money.

Taste, Mixability and AftertasteA quality protein supplement made with quality ingredients, and manufactured by a reputable

company can still be less then desirable. After all, good ingredients dont always make for the

best tasting meal. A good protein supplement also has to have solid intangiblesgreat taste,

quick mixability, and no aftertaste.

One of the best ways of finding out about these protein supplement intangibles is via product

reviews and the Muscle and Strength forum. Do your research, and dont hesitate to ask others.

Some lower quality protein powders mix well. And some expensive, quality powders are chalky,

mix poorly, and have a very bad aftertaste. On the same note, the taste and texture of protein bars

varies greatly.

Stacking Other Supplements with Protein

CreatineCreatinecan add 10 pounds of muscle mass, and up to a 10% strength gain. Creatine uptake can

be maximized by taking it with a 1:1 ratio of protein to carbs. Because of this, a creatine and

protein stack is extremely beneficial.

Pre-WorkoutNitric oxide, creatine andbeta alanineare popular pre-workout supplements. Many pre-workout

formulas contain these vital supplements, but very few pre-workout formulas contain protein.

Research has revealed that protein consumption pre-workout can be more important then post-

workout protein. One of the best pre-workout approaches you can take is to stack protein, waxy

maize and a NO (or pre-workout) drink. This insures that you have the energy and positive

nitrogen balance to power through your workout, and the NO and creatine to maximize your

efforts.
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Intra-WorkoutTaking whey protein and waxy maizeintra-workouthelps you to sustain energy and retain a

positive nitrogen balance. But more can be done to maximize your workouts. Intraworkout

supplements are becoming very popular.Intra-workoutsupplements often include vitamins C

and E, a quality blend of aminos and BCAAs, beta alanine, B vitamins, creatine,glutamine,arginineand more. Because of the variety of supplements included in an intra-

workout product, they are a great value.

CarbohydratesThe whey protein,waxy maizecombination is an essential workout stack. Not only does waxy

maize assist the body in delivering and absorbing protein, heightening the potency of whey

protein, but it also is a fast digesting complex carbohydrate source that fuels your muscles with

much needed glycogen.

MultivitaminMultivitaminsare often one of the most overlooked supplements. The body needs proper

amount of vitamins and minerals to function. And it should go without saying that athletes, and

those looking to add muscle mass, generally need more vitamin and mineral building blocks then

the average man or woman. Make sure you purchase a quality and reputable vitamin and mineral

supplement pack.

Fat BurnersIf youre looking to cut fat or lose weight, you cant go wrong with a protein supplement andfat

burnerstack. Protein is a natural fat burner, requiring more energy to digest and process then

carbs and fats. By adding afat burnerto the mix, you will be amplifying the effects of your fat

burning efforts.
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