Protein Supplements
What are protein supplements and why do I need it?
Protein supplements have the popularity they do for one reason, THEY WORK. Protein is the number one thing you can give your muscles to promote growth. It is suggested that when you’re trying to increase lean muscle mass you should get roughly 1-1.5 grams of protein per pound of body weight.
Since it can often be difficult to get this much protein with foods the next easiest way is by supplementing. The best way to do this is with whey whey protein supplements. Whey is the protein that is filtered out of milk in the cheese making process and converted into a powder form.
Food vs. Protein Supplement
Protein supplements are a great alternative to food for bodybuilders because they are much easier for the body to digest. Whey protein is easily digested by the body so it is great for a snack and most importantly after a workout. Eating a meal after a workout can be difficult and could even make you sick but drinking a liquid shake is more effective and much easier.
It is still important to get the majority of your daily protein from food. Whey protein supplements are better for snacks and after a workout. Also, another reason whey protein is a great option is it is generally less expensive than high protein foods. I will compare some of the whey protein supplements prices later on to give you an idea of how much you will be paying per serving.
Types of Protein Supplements?
Whey Protein
There are multiple types of protein supplements on the market. The most common supplement is whey protein which is why I have been referring to it in this article. Whey protein is great because of its low cost and high benefits for the body. This type of protein is available in two types; concentrate and isolate.
Click here for Optimum Nutrition 100% Whey
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Soy Protein
Soy protein is a great grain based protein. Soy supplements are easy on the digestive system and are commonly used by vegans because they are plan protein. Mounting evidence suggests that regular soy intake can help promote cardiovascular health, boost the immune system, maintain healthy cholesterol levels, support healthy bones, and regulate hormones more effectively.
Click here for Universal Nutrition Advanced Soy Protein
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Casein Protein
Casein protein is great because it digests very slowly in the body. Casein protein can take up to 8 hours to fully digest in the body causing a natural time released effect. It may seem weird to want time released protein but this becomes useful before bed. If you take casein protein before bed your body is no longer using your hard earned muscle for energy.
When casein protein is ingested it creates a small "gel" lining in the stomach that signals to the brain a sense of fullness. This is also nice because it can give you the feeling of fullness longer.
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Egg White Protein
Many people are under the impression that eggs aren't good sources of protein because they are high in cholesterol and fat. Really eggs are almost the perfect natural protein because without the yolk they have high protein, low cholesterol, low fat, and low carbohydrates.
One serving of egg protein supplements can provide you with the nutrients of 7 eggs. The great part is you can get these nutrients in about 10 seconds without any cooking.
Click here for Optimum Nutrition 100% Egg Protein information
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Concentrate or Isolate?
There are two main types of whey protein supplements, Isolates and Concentrates.
Whey protein concentrate are great for anyone who needs to supplement protein. Whey concentrate contains around 70-80% protein. Whey concentrate supplements are low in fat, carbohydrates, and lactose while still having high levels of protein.
Whey protein isolate is generally more expensive and is technically better quality. Whey protein isolates can contain as much as 90-96% protein. However, the price of whey isolate can sometimes be twice that of whey concentrate.
The difference in results between the two types is so minimal I would just recommend concentrate. When picking out a protein you shouldn’t concentrate so much on isolate or concentrate but more on picking a reputable company that offers quality protein.
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Whey Protein Comparison
Click any product for more information.
| Whey Protein Concentrate | Retail Price | Online Price | Size (lbs.) | Serv | Protein (g) | CPS |
|---|---|---|---|---|---|---|
| American Sports Nutrition American Whey 3 lbs. | $38.95 | $28.95 | 3 | 48 | 20 | $0.60 |
| American Sports Nutrition American Whey 10 lbs. | $95.95 | $62.95 | 10 | 160 | 20 | $0.39 |
| CytoSport Complete Whey 5 lbs. | $71.99 | $36.95 | 5 | 103 | 18 | $0.36 |
| Dymatize Elite Whey 5 lbs. | $65.95 | $37.95 | 5 | 73 | 22 | $0.52 |
| EAS 100% Whey Protein 5 lbs. | $69.95 | $44.95 | 5 | 75 | 23 | $0.60 |
| Optimum Nutrition 100% Natural Whey 5 lbs. | $82.95 | $41.95 | 5 | 80 | 23 | $0.52 |
| Optimum Nutrition 100% Whey Protein Gold Standard 5 lbs. | $82.95 | $41.95 | 5 | 74 | 23 | $0.56 |
| Optimum Nutrition 100% Whey Protein Gold Standard 10 lbs. | $140.95 | $75.95 | 10 | 148 | 23 | $0.51 |
| Whey Protein Isolate | Retail Cost | Online Price | Size (lbs.) | Serv | Protein (g) | CPS |
|---|---|---|---|---|---|---|
| IDS Multi-Pro Whey Isolate 5 lbs. | $69.95 | $39.95 | 5 | 32 | 24 | $1.24 |
| Nature's Best Zero Carb Isopure 3 lbs. | $54.95 | $37.95 | 3 | 21 | 50 | $1.80 |
| Nature's Best Zero Carb Isopure 7.5 lbs. | $119.95 | $84.95 | 7.5 | 55 | 50 | $1.54 |
| Prolab Whey Isolate 2 lbs. | $49.99 | $30.95 | 2 | 32 | 24 | $0.96 |
| Universal Nutrition Ultra Iso Whey 2 lbs. | $48.99 | $26.95 | 2 | 36 | 20 | $0.75 |
| Whey Protein Blends | Retail Cost | Online Price | Size (lbs.) | Serv | Protein (g) | CPS |
|---|---|---|---|---|---|---|
| BSN Lean Dessert Protein | $25.99 | $15.95 | 1.39 | 18 | 20 | $0.88 |
| BSN Syntha 6 | $37.99 | $25.95 | 2.91 | 30 | 23 | $0.86 |
| CytoSport Cyto Gainer | $32.88 | $22.95 | 3.5 | 10.5 | 56 | $2.18 |
| CytoSport Cyto Gainer | $49.99 | $34.95 | 6 | 18 | 56 | $1.94 |
| CytoSport Monster Milk | $60.99 | $30.95 | 2.2 | 12 | 50 | $2.57 |
| CytoSport Muscle Milk | $41.95 | $24.95 | 2.48 | 15 | 32 | $1.66 |
| CytoSport Muscle Milk | $84.99 | $48.95 | 5 | 30 | 32 | $1.63 |
| CytoSport Muscle Milk Light | $43.99 | $20.95 | 1.65 | 15 | 25 | $1.39 |
| Dymatize Mega Shake | $41.99 | $22.95 | 2.48 | 15 | 32 | $1.53 |
| Dymatize Mega Shake | $65.99 | $38.95 | 5 | 30 | 32 | $1.29 |
| Muscletech Nitro-Tech Hardcore | $41.99 | $26.95 | 2 | 32 | 20 | $0.84 |
| Muscletech Nitro-Tech Hardcore | $71.99 | $46.95 | 4 | 63 | 20 | $0.74 |
| Myogenix Myo Lean Advanced Meal Replacement | $29.95 | $19.95 | 2.5 | 15 | 40 | $1.33 |
| Optimum Nutrition Pro Complex | $51.99 | $27.95 | 2.2 | 14 | 55 | $1.99 |
| Optimum Nutrition Pro Complex | $99.99 | $48.95 | 4.6 | 28 | 55 | $1.74 |
| Optimum Nutrition Pro Complex Gainer | $59.95 | $30.95 | 5.08 | 14 | 60 | $2.21 |
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