Protein is one of the four main supplements that any novice to average weightlifter or fitness enthusiast should consider. Natural sources of protein are found in such products as milk, eggs, chicken, turkey, tuna, beef, pork, and salmon. Four different kinds of protein exist. They are whey, casein, egg, and soy proteins. A variety of these different proteins are often used daily by bodybuilders and fitness trainers for an increased protein intake or a meal replacement. A good goal for any weight lifter is to try and consume 1 to 1.5 grams of protein per pound of body weight each day. The protein powder market has expanded greatly over the years to include protein powders of all different varieties and flavors. Each kind of protein has its place in your diet and should be used at different times of the day or at different times around your workout.

Whey Protein is often considered to be the best form of protein with the highest biological value. It is a milk derived product that is separated out during the process of turning milk into cheese. Its high value results from providing many essential amino acids to the body which are the building blocks of protein, resulting in building and maintaining muscle tissues. Whey protein is a fast digesting protein that is best used upon waking up or post workout. These are two crucial times in which your body may be protein deficient, and it is necessary to replace the protein your body lost during sleep or during your workout. A recommended dosage of whey protein would range between 25-40 grams. Additionally, scientific research suggests that whey protein acts as an antioxidant and helps to support a healthy immune system. Studies also suggest that whey protein supplementation after workouts may even slow the effects of overtraining.

Casein Protein is another form of protein that is best known to come from milk. Casein powder shakes also exist. Casein protein is a very slow digesting protein that is often suggested to be taken before bed so your body will continually have a constant supply of protein throughout the night as you rest. The protein’s slow digestion results from it being pH sensitive and embedding itself in the acidic environment of the stomach. The delayed breakdown of casein protein allows for a steady flow of amino acids to your body over time, allowing for an anti-catabolic setting in your body which greatly increases muscle growth and recovery.

Egg Protein is another form of protein that not surprisingly comes from eggs and egg products. Powdered egg white shakes exist and are often recommended for those people that have trouble with eating dairy products yet still desire to have a proper protein supplementation. Egg protein contains all of the essential amino acids along with a high level of total amino acids. Essential amino acids are those amino acids that your body cannot make from other substances. For these reasons and the fact that egg protein is lactose free, which is beneficial to people that cannot eat dairy, egg protein is often highly recommended by those in the bodybuilding world.

Soy Protein is the final form of protein. It is derived from soy beans and is often the protein of choice for many vegetarians. Soy protein is rather slow digesting but does not have a high biological value. It is a complete protein that is usually very low in fat cholesterol, and lactose. For this reason soy protein often helps to support a healthy immune system.