Protein Articles

Making Your Protein Selection

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, and other ingredients are other areas where you can wander astray. Avoid these and other pitfalls, by following these simple rules.


Ask yourself, “What am I trying to accomplish?”

You can’t start working toward your goals until you know what they are. Are you looking to get fit and build muscle? Add size and strength? Lose weight and stay lean? Whatever the case, the products that you select should be consistent with your objectives.


Figure out how much you need

For most individuals, 1 gram of protein per pound of bodyweight per day is a good target. Those who are looking to add size may need as much as 1.5 grams of protein per pound of bodyweight per day. You should also plan on eating some extra protein (1.25-1.5 g/lb/day) if you’re trying to lose weight on higher-protein, lower carbohydrate diets, as some of the amino acids will be burned for fuel. In any case, this amount includes all of the protein that you consume through foods, beverages, and supplements. What’s more, your daily protein allotment should be spread out over 4-6 smaller meals throughout the day for better 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


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 or soy protein in between meals, and an all-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,” you might be a candidate for a protein blend. While not quite as fast as the fastest or as slow as the slowest single-source proteins, protein blends offer most of the desirable qualities of a variety of different proteins in one convenient spot.


Make your selection and stick with it – at least for a while

In order to do something positive for your physique, you need to take your protein(s) continually and consistently at least 60 days. After a couple of 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 product altogether.


Provided by Optimum Nutrition