Undoubtedly, if you are reading this page than I am going to assume that you know a little bit about the basics of protein so im not going to get into a boring history lesson about protein and why its good for you, just believe me when I tell you that if your working out, you should be supplementing with protein.

There are only a few things you should be aware of when it comes to protein:

The Different Types Of Protein

Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:

WHEY PROTEIN makes up 20% of total milk protein. Whey is known for its superb amino acid profile, elevated cysteine content, fast digestion, and interesting variety of peptides. Because it is digested and absorbed quickly, the best time to consume it is before your workout, during your workout or immediately following your workout. Taking protein during these times are best because your body is its most active and is in an “anabolic state”.

CASEIN PROTEIN makes up 80% of total milk protein. Casein is is much like whey protein but what makes it different is the fact that it is considered a slow digesting protein. It is also known for its excellent amino acid profile and interesting variety of peptides, but because casein is slowly digested into your bloodstream, don’t use it during workouts or after workouts – you need a fast absorbing protein at these times. A good time to have this type of protein is at night time or used as a meal replacement.

SOY PROTEIN is the most controversial of all protein types. Many soy advocates will state that soy protein is magical and a “super-food”, but on the flip side there has been some independent studies that have indicated that soy may actually raise estrogen levels in your body.  Estrogen is a hormone that is found in all humans, however women have higher amounts and contributes to giving women their sexual characteristics, like boobies! Of course there is no definitive answer to these findings, but Ill tell you this much, you wont catch me consuming soy and developing man boobs! ITS BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED.

How Much Should I Take?

Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.

I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate.

Now that you are armed with some essential protein know-how, its time to reveal the best protein supplements to take based on individual needs…

~The Best Pre and Post workout Protein~

Optimum Gold Metal 100% Whey Protein- 5lbs.(recommended)

Rank===> 8.9 out of 10 – Excellent

“I have been using Optimum Whey Protein for about 5 months now and I have been very satisfied with the taste, mix-ability, and cost.  I started out with a 2 lbs. canister when I first tried it out and it lasted me about 3 weeks.  I realized after the first week that I really liked it so when I was running out I went ahead and ordered the 5lbs canister of the double rich chocolate from bodybuilding.com.  My first drink was a post workout shake and I thought “Damn, this stuff is unbelievably good!”  There is only 1 gram of fat per serving which is shocking because it reminds me of how Musclemilk taste without the loaded fat and extra calories.  Its no wonder that this product has been protein of the year several times over, including this year(2009).  You absolutely cant go wrong here.”

Optimum Gold Metal 100% Whey Protein, 5lbs. Any flavor – $42.99

-Or -

Grab the OPTIMUM STACK and get a free bottle of opti-men multi-vitamin!

“Get this stack! You have all the essentials here for super cheap!  You get 5lb. container of kick-ass gold standard whey(any flavor!) for your fast digesting protein needs(pre and post workout shakes) AND gold standard Casein protein(any flavor!) for your slow digesting needs (meal replacement and/or before bed)!  Plus, bodybuilding.com is throwing in a 30 day supply(90 capsules) of their Opti-Men Multi-Vitamin for freakin free!  Anyone who lifts weights and knows even the slightest bit about body building and working out will see the huge benefit of snatching up this stack for CHEAP!  $69 bucks for all of this.  Nuff said.” (I just ordered mine 15 minutes ago, haha!)

Optimum Performance Stack, 5lbs. Whey And 2lbs. Casein Protein, PLUS a Free Bottle Of Opti-Men Multi-Vitamin 90 Capsules – $68.98

~The Best Protein Blend Supplement~

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein.

What are the benefits to a blend? When you use a blend you get more of a full spectrum of proteins which your body breaks down and uses for immediate use and sustained use. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein – use this kind at any time of the day but NOT before or after a workout. Use Whey instead…

Gaspari Nutrition MyoFusion, Chocolate Mint- 5lbs.$38.98

Ranked==>9.5 out of 10 Excellent

“I really like this product.  Gaspari Nutrition doesn’t F_ck around with its supplements.  The mix-ability is great and the protein matrix is top-notch.  I didn’t try all of the flavors, but the one I did try was the Chocolate Mint which was the bomb.  What is also great about this product is that it not only contains 3 different proteins at various ratio’s, but also BCAA’s, glutamine, and a good dose of healthy fats that is necessary to sustain proper tissue composition and elasticity.  If you are looking to save some money and want the best bang for your buck then pick up Myofusion.  It covers the necessary bases for muscular development.”

Gaspari Nutrition MyoFusion, Chocolate Mint- 5lbs.$38.98

~Best Protein Weight Gainer~

Some people are hard gainers and need a little extra calories and fat to help them put on muscle.  Others are just in their bulking stage of working out and need a product that can help them pack on the extra pounds of muscle.  That’s where a weight gainer type of protein comes in.  These types of supplements are not recommended if you are looking for lean mass, but are essential for gaining size and volume…

IDS Smart Gainer, 10lbs.Strawberry-Banana- $38.99

Ranked==> 9.2 out of 10 Excellent

“Its called smart gainer for a reason… It’s not just about taking in high amounts of protein and calories, hell for that just eat steak cheesecake for dinner!  No, this is a true supplement that has much more to offer you like Glutamine, a healthy dose of BCAA’s, Alpha Lipoic Acid, AND Creatine which is not typically found in weight gainers.  10 lbs. at 30 servings is ideal for a 15 day hyper gain(2 servings per day) or 1 serving per day for a steady 30 day gain.  The strawberry-banana was the one that I sampled and it tasted great. You can down it with milk or water or mix it in a blender with whole milk, a banana, and ice for milk-shake so good you’ll slap your momma!”

IDS Smart Gainer, 10lbs. Strawberry-Banana- $38.99

~The Best Meal Replacement Protein Drink~

Sometimes you don’t have time to cook a healthy meal when you have a busy schedule, on the run, or just plain lazy (we’ve all been there before).  That’s where a meal replacement drink comes in to save the day.  You can use these as a standard protein supplement in the event you ran out of your main supply of whey or casein, but don’t make it a habit – These MRP’s are intended for meal supplementation not strictly protein supplementation for building muscle…

VPX Zero Impact MRP, 20 Packets, Graham Cracker-$49.89

Ranked==>8.9 out of 20 Excellent

“Ok, im a sucker for meal replacements because I happen to be a little lazy.  I have a hectic schedule, kids, and host of other crap that drains my time away.  I know, i know excuses are like assholes, everyone’s got em, but people are busy with a lot of different things and don’t want to go fat out on a McFat-ass hamberger and fries. These zero impact packs are pretty awesome.  Ive tried several meal replacements and this product has the perfect balance vitamins, protein, minerals, and other good stuff that will save your behind when your in a bind.  Hey, they’re made by VPX so you know this stuff is quality and the graham cracker flavor is rockin.”

VPX Zero Impact MRP, 20 Packets, Graham Cracker-$49.89

~The Best Protein Candy Bar~

I thought I would throw in this category because Im a fan of protein bars and are very convenient when your in a bind.  Some people might argue with my top pick because it isn’t the healthiest protein candy bar on the market, but it is the best damn tasting one and that is what I care about.  After-all you do see the words “candy bar” in the heading don’t you?  Here’s a cheat bar that’s so good, you forget its even got protein in it…

Supreme Protein Carb Conscious Bar, Variety 12 Pack- $27.99

Ranked==>9.4 out of 10 Excellent

“OK.  These freakin things are addicting!  I’ve tried dozens of different protein bars and most of them taste like chalky crap or manufactured ecto-goop that triggers my gag reflux.  These bars on the other hand are so good I almost prefer them to regular candy bars. No joke.  They won the 2009 protein bar of the year easily.  Ive tried all 4 varieties and they are all awesome.  I personally favor the rocky road bar with the cookies n cream and peanut butter bars running a close second.  That’s why I recommend the variety pack, they all rock!  If you’re going to order some get the 12 pack, trust me on this.  You will be thanking me later.  You can find these bars around town at about $4.00 per bar, you can order 12 for $28.  That’s $2.30 a bar, almost half price.  Get them.”

Supreme Protein Carb Conscious Bar, Variety 12 Pack- $27.99

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