Supplement - noun - something that completes or enhances something else when added to it.
I've said before that protein isn't necessarily a supplement, it's a food. While that statement still holds true, powdered forms of protein can serve as a supplement when used to complete your daily protein intake. With that said, a protein shake or bar is not always a post-workout necessity if you are receiving adequate protein from your normal diet.
Another reason to supplement with protein powders is their value, considering that most powders will cost under a dollar per 25g scoop. You can cut out every coupon in the newspaper, but you won't beat that price on any lean meats. Chocolate or vanilla isn't the only choice you'll come across. There are a few different types of protein powders that are worth knowing about.
Whey Concentrate
Whey is a fast-digesting protein found in milk, which makes it a great post-workout choice to feed your muscles quickly. In a scoop of whey concentrate, you'll get between 60-80% protein by weight - the rest of your scoop is filled with carbs and fat. When choosing a concentrate, look for the highest amount of protein accompanied by the least amount of carbs and fat. A high-quality powder will contain about 25g protein, 2g fat, and 5g carb per scoop.
Whey Isolate
Isolate is the same as concentrate, but with the lactose completely filtered out. This is typically preferred over concentrate for its 90-95% protein by weight. As you can imagine, this leaves very little room in the scoop for fillers. Many brands offer mixtures of isolate and concentrate, so pay attention to the label. Protein powders are significantly cheaper than getting that protein from any meat, but you want to know what you're paying for to get the most protein for your dollar.
Casein
Casein is the slow-digesting protein found in milk. It's often recommended before bed because of its ability to be absorbed over long periods of time. A high-quality casein protein powder will have about the same macronutrient ratios as whey isolates.
The main idea is that supplementation with protein can be a huge asset when you're struggling to eat 0.8-1.0 grams of protein per pound of body weight. The type of protein you buy is less important than the amount of protein in grams.
Amino spiking is an entirely different subject for another article. Basically, you have to do your research and find a brand that you trust before you make a purchase so you know that you're actually getting a product that matches its nutrition label.
Click here for more information on how much protein you really need to build muscle and lose fat.
Click here to learn about the importance of protein post-workout.
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