1. Choose Supplements That Build Mass
High amounts of protein throughout the day are believed to help build and repair muscle tissue quickly. If you are training, a protein supplement taken right after a workout can replace lost energy quickly. They work to restore muscle glycogen, which is a fuel source for exercise. While no supplement is a miracle path to building muscles, they can be combined with a strength-building workout to help build mass when needed. Supplements come in powder, pill, shake and snack form, and are marketed as both "restoring muscles" and "building muscles." In general, they all work the same way, regardless of how they are marketed. Just make sure you buy the product that meets your needs. Bodybuilders should look for high protein content, while endurance athletes may want to use a supplement with more carbohydrates. Whey, casein (milk) and soy protein are all great choices. All contain essential amino acids, which are absorbed quickly by your body. Soy protein powders or shakes contain no animal byproducts, which is great if you are a vegetarian. Soy supplements also contains isoflavones, which may reduce your cholesterol and provide some protection against cancer.
2. Find Products to Help You Lose Weight
On a low-carb, high-protein diet, protein supplement bars and shakes may replace meals when you are on the go. This ensures you receive enough energy without burning off any muscle during the diet. Extra protein can now be found in water, cereals and other snacks that are formulated especially for weight loss. Choose these supplements if you need quick pick-me-ups throughout the day without breaking a diet. When looking for protein powders and shakes, make sure to avoid excessive carbs. Since many of the supplements are designed with bodybuilders in mind, they are packed with carbohydrates to provide necessary energy. These can cause weight gain instead of loss for many people. Aim to balance the amount of protein with the amount of carbs. Depending on your diet, you should work in supplements as just that, supplements to your diet. Don't stop eating just to lose weight.
3. Supplement a Vegetarian Diet
Complete proteins are usually found in meat, eggs and milk--just about any foods derived from an animal product. Most vegetables alone do not contain enough essential amino acids or complete proteins to meet the average person's dietary needs. For vegans who want a break from tofu and broccoli, a supplement may come in handy. Look for soy-based products that do not have additional additives, which requires a thorough reading of the label. If you want to avoid bulking up or gaining weight from supplements, choose ones that contain fewer than 6 grams of fat and low carbs. Many all-natural protein bars supplement the vegetarian diet without adding mass or weight. If your goal isn't to lose weight, try to find food that contains oats and soy products for the best results, rather than simply relying on powder shakes as meal replacements.
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