Are you trying to build muscle? Millions of men start weight training each year hoping to develop a lean, muscular physique. You need all the help you can get, right? Protein supplementation is an integral part of gaining muscle mass. But what is the best whey protein? How can you use this powerful supplement to gain muscle fast?

While not technically a “food,” as a weight trainer, you’ll be using a protein supplement every day, and you need to know how to use it correctly to help you build the body you want. Which whey protein powder should I use? Building muscle mass can hit your bank account if you’re not careful. Browsing through any bodybuilding dud will leave you feeling like you are in desperate need of more supplements. Don’t fall into this trap! 95% of what they tell you you “need” you don’t need.

Whey protein, on the other hand, is a pretty essential supplement, regardless of what your training goals are. Consult this small and practical guide that I have prepared for you:

How much protein should I consume in a day?

It is recommended that you consume an estimated 1.0 to 1.5 grams of protein per pound of lean body mass.

When should I use a protein supplement?

The key word here is supplement. Many of the students try to use whey protein powders as meal replacements. While the best whey protein is a great supplement, it should not be used as a meal replacement! I recommend keeping whole foods as your main source of nutrients and using a quality protein supplement for a boost 3-4 times a day. Foods gain weight at a faster level than most supplements as it has a full spectrum of nutrition.

Depending on your body weight, you will need between 200 and 300 grams of quality protein per day. It is extremely difficult to get more than 200 grams of protein each day even on a high protein diet. This is where your protein supplement should come in. 3-4 shakes per day should take care of the rest.

Schedule these shakes for pre- and post-workout consumption. These are the times of the day when a liquid meal will be preferable to whole foods.

What type of protein should I consume?

There sure are plenty of proteins to choose from! Let’s take a look at what’s available:

whey protein

Whey protein seems to be the ‘big daddy’ of protein supplements, and for good reason! Whey protein is relatively easy for your body to absorb and is easily digested. This is important both before and after training. The best whey protein shakes and supplements contain a “blend.” We’ll talk about that later.

casein protein

Otherwise, as a milk protein, casein is a slower digesting protein than whey. This makes it a terrible option for before and after workouts, but acceptable for other times of the day. Personally, I use casein right before bed to ensure I have protein available in my system for as long as possible.

soy protein

Here is the big controversy! You’ll hear both the proponents and the detractors of soy. Due to all the arguing and contradicting reports, I have chosen to stay away from soy protein as a supplement for now. Until there is clear evidence to support one position over the other, it is not worth spending your hard-earned money.

What brand should I buy?

Many whey protein supplements are loaded with unwanted ingredients. Aspartame, fructose, high fructose corn syrup, etc. Don’t choose your protein powder based on flavor! If it tastes great, then chances are it’s loaded with ingredients you don’t want! The best whey protein has very little flavor and can be lumpy when mixed since there are very few additives.

With the right recipe, you can still make a great-tasting shake without exposing yourself to diet-destroying chemicals and sugars. Look for a brand that uses whey protein isolate as the main ingredient. This is preferable as whey protein isolate has a higher bioavailability than whey concentrate. (Easier to absorb)

Most commercial whey proteins use whey concentrate and put just enough isolate in their mix to legally put the ingredient on their label. Check the label first and look for “fillers” and cheap ingredients like high fructose corn syrup. My recommendation is to use a mix. You don’t need to pay the price of a complete whey protein isolate, but you also don’t want to be dependent on concentrate. A good mix will keep the cost down, while still providing your body with the macronutrients it needs.

Now that you have a better understanding of what the best whey protein supplements look like, it’s time to review your training plans: