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Protein

Protein is the essential building block for muscle. Protein powder is generally consumed before and after exercising, or in place of a meal. Sufficient protein intake allows for efficient growth and repair of muscle tissue.

Studies show that when combined with intense training, lean muscle mass is added at much higher rates when taking 2.8g of protein per kg of body weight (1.27g protein per pound of bodyweight) rather than 1.4g of protein per kg of body weight (0.635g protein per pound of bodyweight).

Taking it even further, a study by Pudoc, Wageningen in The Netherlands 1985:99-103 showed that moving to 1.59g protein per pound of bodyweight from 1g protein per pound of bodyweight resulted in a 6% increase in muscle mass and a 5% increase in strength. Point being, get your protein up.

• Protein Powders

• • Whey Protein

    From Wikipedia.org: Whey protein is a by-product of cheese manufactured from cow's milk. Whey is a fast-digesting protein source.
    
    Whey protein typically comes in three major forms: concentrate, isolate, and hydrolysate:
    * Concentrates contain a low level of fat and cholesterol but, in general, have higher levels of bioactive compounds, and carbohydrates in the form of lactose — they are 29%-89% protein by weight.
    * Isolates are processed to remove the fat, and lactose, but are usually lower in bioactive compounds as well — they are 90%+ protein by weight. Both of these types are mild to slightly milky in taste.
    * Hydrolysates are predigested, partially hydrolyzed whey proteins that, as a consequence, are more easily absorbed, but their cost is generally higher. Whey protein hydrolysate also tends to taste quite different than other forms of whey protein, usually in a way that many find undesirable but can be masked when used in beverages.
    
    Many bodybuilders take whey shakes 45 minutes prior to working out. Immediately post-workout, waxy maize is recommended, followed by another whey shake 20 minutes later. For more information on protein and how much you should use, expand the information in the Protein category.

  • Soy Protein

    From Wikipedia.org: Soy protein isolate is a highly refined or purified form of soy protein with a minimum protein content of 90% on a moisture-free basis. It is made from defatted soy flour which has had most of the non-protein components, fats and carbohydrates removed.
    
    Soy protein concentrate is about 70% soy protein and is basically soybean without the water soluble carbohydrates. It is made by removing part of the carbohydrates (sugars) from dehulled and defatted soybeans.

  • Casein Protein

    Casein protein is used by bodybuilders as a slow-digesting source of amino acids as opposed to the fast-digesting whey protein, and also as a high source of glutamine. It is also used in bodybuilding because of its anti-catabolic effect, meaning that casein consumption inhibits protein breakdown in the body. As a slow-digesting source of protein, it is recommended to take micellar casein before bed.

  • Egg Protein

    Eggs and egg protein contain all eight essential amino acids (which your body can't make from other sources) and high levels of total amino acids, specifically the sulfur-containing aminos. Eggs are a lactose-free protein source and easily digestible.

  • Meal Replacement Powders

    Meal replacements are a quick and easy way to get high quality protein, carbohydrates, and other important nutrients. Most bodybuilders eat 5 or 6 meals a day, so replacement powders are often used to save time from cooking meals.

• Bars

• • Energy Bars

    Energy Bars are well-rounded supplement bars that can be used as a pre-exercise meal, post workout/race recovery food, or convenient healthy snacks. Use them during long workouts and races, and stay away from processed sugars such as fructose, sucrose, and glucose. Trans- and saturated fats should not be taken with these either.

  • Low-Carb Bars

    This category contains bars which have low amounts of carbohydrates and sugars.

  • Meal Replacement Bars

    Meal replacement bars are a simple way to get high quality protein, carbohydrates, and other important nutrients. It is wise to have a box of these around in case a busy day occurs and maintaining 6 meals is difficult.

  • Protein Bars

    Protein bars are a quick and convenient way to get protein without having to mix messy shakes. Typically these are made primarily from whey protein sources and taste much better than they did years ago.

• Ready-to-Drink Protein

  Ready-to-Drink Protein, or RTDs, are protein shakes that come pre-packaged and pre-mixed, so they are great on the road. RTDs typically have a very smooth consistency and taste better than their powdered counterparts, but are also more cumbersome due to their size and weight in shipping. The grams of protein per dollar is typically much higher than a powder, especially after factoring shipping.

• Weight Gainers

  Weight gaining supplements are used by bodybuilders who have trouble putting on extra weight. These typically consist of quality protein plus carbohydrates (preferably complex carbs and less sugars). Typically, amount of fat should be less than the amount of protein, which is then less than the amount of carbs.