Protein Supplements 

Vital in any Muscle Building Diet Plan if you want to Gain Muscle Fast!

Protein Supplements can be a great addition to your muscle building diet as it is excellent means of getting vital nutrients into your body whether it be pre\post work out routines, first thing in the morning, last thing before bed or even during the day as a meal replacement.


However, for your shakes to work productively toward your fitness goals it is essential that you understand what to take and when to take it!

These days, there is a vast selection of protein supplements available on our shop shelves. The majority with varying goals in mind such as, gain weight and muscle, Fat loss and muscle gain, Power and Speed improvers, Strength gainers etc.

For those new to Protein Supplements, the notion of walking in to your local supplement store and attempting to chose a product to suit your needs can seem daunting.
Don’t worry though, hopefully by the end of this article you will have a sound knowledge of protein supplements from Whey protein isolates to meal replacement shakes!

Protein Powder Supplements Tips

The information regarding the effectiveness of the product is sourced from the Nutritional information and ingredients label which all supplements have.

You should not be impressed by the label and the many false claims often made by supplement companies. We have all seen the “gain 20 lbs of muscle mass in week!” labels which unfortunately are untrue.

Best Protein Supplement

Overall you should look for a product with everything in it whether your trying to gain weight and muscle or lose fat and build muscle. For instance, a product with;

Requirements:

With this in mind it's now time to gauge how many Calories, Carbs, Protein and Fats you require from your protein shakes. This all depends on your goals.

If your trying to add weight and gain muscle mass you should aim for 500-900 calories as a post work out and meal replacement shake. This should include the above ‘requirement’ ingredients.

If you wish to gain muscle mass and lose/maintain body fat you should go for a 200-400 Calorie shake for post work out and a meal replacement.

For both goals I would recommend a Low Calorie Whey isolate first thing in the morning to prevent your muscle cell breaking down (catabolism) due to the long fast when you sleep.

Also, 3-5 whole eggs or casein protein before bed to prevent muscle breakdown also know as catabolism.

Typical Muscle Gain Diet

       Meal 1 – Whey protein drinks w/glutamine then your Breakfast
       Meal 2 - (post workout) – High Calorie Shake 500 Cals
       Meal 3 – lunch
       Meal 4  - Dinner
       Meal 5 – Meal replacement or Weight Gainer Shake w/banana
       Meal 6 - Supper
       Meal 7 – Eggs or Casein Shake

Types of Whey protein supplements

Whey protein is a protein derived from casein, the protein found in cows milk. There Are Two Kinds Of Whey Protein - whey concentrates and isolates.


Whey Protein Concentrates - are about 80% pure protein. They are cheaper, and may not have as smooth a taste as isolates.


Whey Protein Isolates - Isolates are at least about 90% pure protein. They are more expensive, and may have a better taste. This form of whey can be produced in 3 ways:

Casein Protein Supplements

Casein is a slower digested protein which can maintain elevated amino acid levels for up to 6-7 hours as oppose to Whey protein which usually keeps levels up for 3-4 hours.

It is for this reason that this product is suitable before bed as it releases protein slowly into the night which prevents muscle breakdown.