Welcome back to the second part of our 5 part blog series, The Complete Guide to PROTEIN! Today we are looking at the selection process of Protein Powders – what to look for, how much to use depending on your schedule and budget.

Q: What is the difference between faster, intermediate, and slower acting proteins?

A: In this case, “faster,” “intermediate,” and “slower” are all referring to the relative speed with which a given protein is broken down in the digestive tract and absorbed into the bloodstream for delivery to the liver and muscle tissues.

Generally speaking, whey proteins are the fastest, egg and whole milk proteins are in the middle, and casein proteins are at the slower end of the spectrum.

By strategically taking distinct types or blends of proteins at different times of the day, you can achieve greater results than by using the same single source protein or by arbitrarily choosing what type you use for every occasion.

BUYING A PROTEIN ISN'T ROCKET SCIENCE, but don't underestimate the process either. Choose the wrong type and you’ll buy more than you need. Worse yet, spend less than you should and you may not get satisfactory results – or any results at all.

The type (or types) of protein you select, the amount of protein per serving, and the absence or presence of carbs, fats, vitamins, minerals, amino acids, are other areas where you can wander astray. Avoid these and other pitfalls by following these simple rules.

1. FIGURE OUT HOW MUCH YOU NEED

For most individuals, 1/2 to 1 gram of protein per pound of body weight per day is a good target. Those who are looking to add size may need slightly more. You should also plan on eating some extra protein if you're trying to lose weight on higher-protein, lower carbohydrate diets, as some of the amino acids will be burned for fuel.

These amounts include all of the protein consumed through foods, beverages, and supplements. For best results, your daily protein allotment should be spread out over 4–6 smaller meals to enhance absorption and utilization.

If you're a big meat, fish, poultry, egg, and dairy food eater, you can probably get by with a smaller “hit” of protein from your powdered mix.

Vegetarians and others who eat lots of starchy foods will benefit more from a higher-protein formula.

2. DETERMINE WHAT YOUR BUDGET & SCHEDULE ALLOW

Single-source proteins offer more precise benefits. Ideally, you might use a fast-acting whey protein first thing in the morning and 30 minutes before workouts, a recovery product containing protein plus carbohydrates immediately after workouts, a moderately digested egg protein in between meals, and an all-micellar casein protein at bedtime for sustained amino acid delivery throughout the night while you sleep.

Now, here’s where you need to be realistic and honest with yourself. Even if you can afford multiple products, are you the type of person who’s disciplined enough to follow such a regimen? If you answered “no,” consider a protein blend. While not as fast as the fastest or as slow as the slowest single-source proteins, blends offer many of the desirable qualities of a variety of different proteins.

3. MAKE YOUR SELECTION AND STICK WITH IT – AT LEAST FOR A WHILE

To do something positive for your physique, you need to take your protein(s) continually and consistently for at least 60 days. After a couple months, evaluate and, if necessary, modify your program to add in other proteins, to increase or decrease the amounts used, or to change to a different type of protein altogether.

Ready to get your protein fix? Swing byu our Optimum Nutrition Store for your source of Protein now!