As a Fitness Expert of sorts, many people have sought out my advice regarding protein consumption and a range of topics from the best protein brands, amount per serving, etc.  While there could be a variety of answers, I reply by giving others information about what I have learned from research and what I have put into practice that works for me. 

When buying a protein, your intention is to buy truly just protein and not for a combination of carbs or fat PLUS protein. So when you are laying down your hard earned cash for a jug, skip the blends with high amounts of carbs and fat because chances are your diet can supplement the latter no problem. To be considered ‘great’, your protein product of choice must list ‘whey protein isolate’ or ‘hydrolyzed whey protein isolate’ as the very first ingredient in the list– this is the purest form of protein you can get. For you numbers people out there, simply determining the percentage of protein can say whether your product of choice is “top notch! ” Take the grams on protein per serving listed on the label and divide it by the serving size (in grams).To be considered a great whey protein powder, the percent protein per serving (or scoop) should be 80% or greater. 

Whey is not the only type of protein powder out there.  The other 2 types of protein powders besides whey are egg white, and casein.  Knowing the roles of each and when to use them in your day is key in how your muscle recovery/building process can yield the results that you are looking for as you see your goal in sight. Whey protein is a fast digestion protein, which means they can be easily digested, and they are loaded with Branched Chain Amino Acids (BCAAs) which help aid the recovery and rebuilding process. Ideally, you want to use a fast acting protein like Whey first thing in the morning, and 30 minutes before and after workouts. Aim for at least 20 grams which will provide you with long lasting energy and help prevent muscle breakdown. Pay attention to these time windows because this is when your muscle fibers can maintain a higher uptake of Amino Acids and maximize muscle growth. 

Casein is a very slow digesting protein, which means it provides you with a slow and steady stream amino acids.  Casein is great to use at bedtime, which will help stave off catabolism and will help any carbs not being stored as body fat.  Casein will help protect you from muscle breakdown. 

Egg protein falls somewhere between fast digesting whey and slow digesting casein, which can be great to use in between meals.  Protein between meals will help keep body fat and body weight in check.  They stimulate the release of gut hormones that trigger a feeling of fullness which will help you with your goal of weight control. 

While there are a lot of different brands, the one I have grown to love and that works best for me is Nutrition 100% Whey Protein.  I tend to like this product in the Vanilla and Cookies and Cream flavors because mixing these in water doesn’t have that all too familiar chalky taste that seem to suit most others I’ve tried.  This fact makes it easy to use on the go and also saves some calories by not having to use a milk type product. 

For a bit of a change up, what can do besides mixing your protein with water?   Here are some creative ideas you can use:

1. In your morning add it to your oatmeal to keep your blood sugar levels stable, and also fill you up until lunch. 
2. Try baking with it to make healthy protein cookies or other baked healthy treats.  
3. Make some delicious smoothies by being creative with your use of different fruit, nuts, and veggies.  You really can’t go wrong here. 

There are endless ideas and recipes.  Below is one of my favorites for a post-workout recovery drink.  Enjoy!

1 scoop Whey Protein (try Vanilla or Peanut Butter Flavor)

½ cup frozen Cherries

½ TBSP ground flaxseed

¼ ripe Avocado, sliced

½ cup water

Ice Cubes

**Place all ingredients in blender and mix.