Once you reach a certain level in your bodybuilding or athletic development, protein supplementation becomes an unavoidable fact of life.
You simply cannot perform to your optimal level if you deprive yourself of this crucial nutrient! Of course, proteins are available from many dietary sources, such as meat and legumes, but the intake required past a certain level requires supplements.
It simply would not be possible to get all the protein you need only through dietary sources: you would end up eating constantly, and ingesting dangerous quantities of fat, cholesterol, and carbohydrates which would work counter-productively with you muscle-building goals.
Thankfully, there are many protein supplementations available.
What you must decide first is what type of protein you need.
Currently, the most common types of proteins are whey and casein protein, and both are derived from dairy.
Whey is a by-product of the cheese making industry; it is extracted through a spray drying process from the liquid that is left after milk has coagulated into cheese.
Casein protein is the cheese itself, and contains other elements such as calcium and phosphorous.
Both these proteins are rich in the branched chain amino acids L-Leucine, L-Isoleucine and L-Valine, three important anti-catabolic agents known to strongly support muscle growth.
What makes casein an exceptional protein is that as opposed to whey, which is very quickly absorbed in the body, is that is tends to gel, or clot in the stomach.
While this may not seem positive at first, it provides a slow and constant release of amino acids in the body, rather than a rush, which in turn can help bodybuilders and athletes maintain anabolic growth for extended periods of times.
There are several ways to take casein protein supplements.
Many manufacturers offer casein protein bars, which are appreciated for their convenience.
But by far the most common way to appreciate the power of casein is through a delicious casein protein shake.
It is typically sold in powder form, and can be measured and mixed in with water, milk or your favorite beverage to make a thick, rich and delicious drinkable shake.
Modern protein supplements are normally instantized, and can be mixed with the help of a simple spoon, no blender required! The best use for casein protein shakes is as close to your workout as possible; what you want is for the proteins to begin being digested immediately as you end your workout, so that they may contribute to establishing and maintaining a state of anabolic growth.
Without it, catabolism may set in, leading to muscular degradation as skeletal muscle cells struggle to cannibalize any other healthy cell in their quest for rebuilding materials - amino acids! With that in mind, you may find that the best time for your casein protein shake is right in the middle of your workout.
If that is feasible, then fine, otherwise you can of course wait afterwards! You may find that it is better not to rely on a single protein.
Many reputable supplement manufacturers offer blended protein powders that marry the immediacy of whey with the long-lasting power of casein, for a truly multifunctional supplement.
What you must remember is that whatever shake you decide to take, your baseline protein intake, and indeed your entire diet, are the basis on which everything is build.
Make sure they are secure, and then you can move on to casein protein shakes, or any other supplement that best supports your bodybuilding and/or athletic goals.