Protein supplements can help you meet your daily protein needs and they come in many varieties. If you have trouble putting on muscle, you may choose a weight-gainer product to supplement your daily caloric intake. Protein powders offer only protein with minimal carbohydrates and sugars. Protein bars and ready-to-drink protein shakes provide supplemental protein in a convenient and portable form. Add these protein supplements to your diet to help achieve your fitness goals.
Weight-Gainers
Weight-gainers are protein supplements that contain proteins, carbohydrates and fats to supplement your diet with calories for muscular weight gain. A full serving of weight-gainer provides 40 to 50 g of protein, 80 to 100 or more grams of carbohydrates and some mass-building fats such as medium-chain triglycerides, flax oil and conjugated linoleic acid, or CLA. This macronutrient ratio comes close to that recommended by "Optimum Anabolics" author Jeff Anderson for post-workout nutrition. Take one to three servings daily between meals and/or after your workouts.
Protein Powders
Protein powders such as whey, casein, egg, soy and vegetable-sourced proteins supply only protein, with limited amounts of carbs and fat. These make excellent choices to supplement your diet with protein between meals, around workouts or before bedtime. Take fast-digesting whey before and after training to enhance recovery. Use protein blends between meals and take slow-digesting casein before bed, recommends "Natural Anabolics" by Jerry Brainum. Take one to three servings daily to meet your protein needs.
Recovery Formulas
These specialty products contain targeted proteins and their derivatives, as well as high-glycemic carbohydrates to maximize muscle recovery after your workout. The protein often comes as a hydrolysate or amino acid blend, which are proteins broken down into their essential components for faster digestion and delivery to muscle cells. Carbohydrates such as dextrose, maltodextrin or waxy maize speed nutrient delivery by spiking the anabolic or muscle-building hormone insulin, according to The Carbo Rater by Jordana Brown.
Ready-to-Drink Shakes
RTDs or ready-to-drink protein shakes offer convenience because you do not need to mix or blend them. They contain whey, milk, casein, egg, soy and/or protein blends. Keeping an extra in your gym bag, home refrigerator or desk at work can provide a quick source of protein on the go. Ready-to-drink products, however, cost more and may contain artificial sweeteners or allergens. Check the label for the sugar, fat and fiber content, making sure that the nutrition fits with your individual goals.
Protein Bars
Protein bars usually contain whey or soy proteins and provide another convenient option to supplement your daily protein. Select products contain 15 to 30 g of protein per serving, an adequate amount for a protein meal or snack, say "Xtreme Lean" authors Jonathan Lawson and Steve Holman. Some protein bars contain high sugars, fats, artificial sweeteners, fillers and potential allergens, so remember to check the label carefully.
References
- "Optimum Anabolics"; Jeff Anderson; 2004
- "Natural Anabolics"; Jerry Brainum; 2006
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; The Carbo Rater; Jordana Brown; January 2010
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
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