Protein—it’s the macronutrient that every serious lifter places the most importance on, and for good reason. Research confirms that eating as much as 1.5 grams of protein per pound of body weight has a significant impact on muscle building, and protein supplements ensure that you get the right kinds of proteins. The problem is that with so many choices, it’s tough to know which product to buy. Answer these seven simple questions to figure out which is best for you.
2013 Supplement Guide: Protein
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Do you want to mix proteins yourself, or would you rather have one source that covers all your needs for the sake of convenience?
If the latter, then your best bet is to buy a mixed protein that includes at least two diferent forms of protein, such as whey and casein. Research shows that combining fast-digesting whey and slow-digesting casein leads to a longer anabolic response and greater muscle growth. Even better, consider a mixed protein that in addition to whey and casein also includes egg and/or soy protein.
2 of 7
Do you like to play supplement scientist and mix your own proteins in the exact amounts you want?
If you like to control your exact dosages, then your best bet is to buy whey and casein proteins separately. Then you can mix them yourself to make the formula you like best. And if you’re really a protein mixologist, consider buying a jug of egg protein and/or soy protein to mix in. This option may cost more up front, but it saves you money in the long run.
3 of 7
Are you allergic to dairy protein?
If so, you will need to forgo the whey and casein protein. Don’t worry, there are still plenty of great options out there. Beef protein is a good substitute for whey when it’s hydrolyzed (meaning predigested, or broken down), which makes it fast digesting. Another top choice is egg protein, which is what bodybuilders swore by before whey protein became the king of protein powders. There is also soy protein, as well as rice protein and even pea protein, to name a few plant-based alternatives. *Note: Being allergic to dairy protein is not the same thing as being lactose intolerant. If you are lactose intolerant you can still use whey protein. See Question 4 below.
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Are you lactose intolerant?
If your stomach has trouble digesting the carbohydrates in milk (lactose), you can still consume whey protein. Just make sure to choose a whey protein isolate, which undergoes the most filtering and processing to remove the majority of the lactose, as compared with whey protein concentrates that still contain some lactose. You can also check the nutrition label on a product. Those that list zero carbs, or less than two grams per scoop, have barely any lactose at all. You may want to avoid casein, however, as most casein protein powders are not as rigorously filtered and processed as whey protein isolate and therefore tend to contain more lactose. Of course, other options—if you just want to avoid dairy altogether—are egg, beef, soy, rice, pea, or even hemp protein powders.
5 of 7
Do you have trouble gaining weight?
If you are the forever-skinny guy who can eat and eat and not gain any fat, let alone muscle, then you are what we call a “ hard-gainer.” Your best bet is to forgo standard protein powders and use a mass gainer. In addition to providing quality protein like the milk proteins whey and casein, these powders provide ample carbohydrates and healthy fats, which will provide you the other macronutrients you need to put you in enough of a calorie surplus that you are finally able to build some muscle. Use a mass gainer at any time that you would use a protein shake, such as before and after workouts, between meals, before bed, and upon waking.
6 of 7
Are you vegan?
In this case, your options are much slimmer. That means no whey, casein, egg, or beef protein. Vegetarians, however, can choose whey, casein, and egg protein. But the strict vegan still has some decent options. Consider soy protein as your first choice. Two studies done on subjects who trained with weights found that those consuming soy protein powder for several weeks to months gained as much muscle and strength as those consuming whey protein powder. And the latest research confirms that soy does not lower testosterone levels, as was feared years ago. Other options are pea protein, rice protein, and hemp protein.
7 of 7
Does your busy schedule force you to regularly skip meals?
If you have a job where you are on your feet or on the move constantly, consider buying some RTD (ready to drink) proteins. They’re as easy as drinking a can of soda and can deliver as much as 30–45 grams of protein. Be aware that it costs more to drink RTDs all the time instead of powder, but convenience can be worth the price. Stash them in your desk, glove box, backpack, briefcase, or locker, and grab one when you don’t have time for a meal.
Do you want to mix proteins yourself, or would you rather have one source that covers all your needs for the sake of convenience?
If the latter, then your best bet is to buy a mixed protein that includes at least two diferent forms of protein, such as whey and casein. Research shows that combining fast-digesting whey and slow-digesting casein leads to a longer anabolic response and greater muscle growth. Even better, consider a mixed protein that in addition to whey and casein also includes egg and/or soy protein.
Do you like to play supplement scientist and mix your own proteins in the exact amounts you want?
If you like to control your exact dosages, then your best bet is to buy whey and casein proteins separately. Then you can mix them yourself to make the formula you like best. And if you’re really a protein mixologist, consider buying a jug of egg protein and/or soy protein to mix in. This option may cost more up front, but it saves you money in the long run.
Are you allergic to dairy protein?
If so, you will need to forgo the whey and casein protein. Don’t worry, there are still plenty of great options out there. Beef protein is a good substitute for whey when it’s hydrolyzed (meaning predigested, or broken down), which makes it fast digesting. Another top choice is egg protein, which is what bodybuilders swore by before whey protein became the king of protein powders. There is also soy protein, as well as rice protein and even pea protein, to name a few plant-based alternatives. *Note: Being allergic to dairy protein is not the same thing as being lactose intolerant. If you are lactose intolerant you can still use whey protein. See Question 4 below.
Are you lactose intolerant?
If your stomach has trouble digesting the carbohydrates in milk (lactose), you can still consume whey protein. Just make sure to choose a whey protein isolate, which undergoes the most filtering and processing to remove the majority of the lactose, as compared with whey protein concentrates that still contain some lactose. You can also check the nutrition label on a product. Those that list zero carbs, or less than two grams per scoop, have barely any lactose at all. You may want to avoid casein, however, as most casein protein powders are not as rigorously filtered and processed as whey protein isolate and therefore tend to contain more lactose. Of course, other options—if you just want to avoid dairy altogether—are egg, beef, soy, rice, pea, or even hemp protein powders.
Do you have trouble gaining weight?
If you are the forever-skinny guy who can eat and eat and not gain any fat, let alone muscle, then you are what we call a “ hard-gainer.” Your best bet is to forgo standard protein powders and use a mass gainer. In addition to providing quality protein like the milk proteins whey and casein, these powders provide ample carbohydrates and healthy fats, which will provide you the other macronutrients you need to put you in enough of a calorie surplus that you are finally able to build some muscle. Use a mass gainer at any time that you would use a protein shake, such as before and after workouts, between meals, before bed, and upon waking.
Are you vegan?
In this case, your options are much slimmer. That means no whey, casein, egg, or beef protein. Vegetarians, however, can choose whey, casein, and egg protein. But the strict vegan still has some decent options. Consider soy protein as your first choice. Two studies done on subjects who trained with weights found that those consuming soy protein powder for several weeks to months gained as much muscle and strength as those consuming whey protein powder. And the latest research confirms that soy does not lower testosterone levels, as was feared years ago. Other options are pea protein, rice protein, and hemp protein.
Does your busy schedule force you to regularly skip meals?
If you have a job where you are on your feet or on the move constantly, consider buying some RTD (ready to drink) proteins. They’re as easy as drinking a can of soda and can deliver as much as 30–45 grams of protein. Be aware that it costs more to drink RTDs all the time instead of powder, but convenience can be worth the price. Stash them in your desk, glove box, backpack, briefcase, or locker, and grab one when you don’t have time for a meal.
