Whey-based protein powder is the superior choice and offers the best value and results when compared with other sources. It's packed with a complete protein that's quickly digested to provide essential amino acids as needed.
We recommend the use of whey isolates that digest quickly and offer the best value. For elite training, you may be willing to pay the extra expense for a hydrolyzed whey isolate that is digested very rapidly.
However, not everyone can use a dairy-based source due to vegan diets, allergies or a food intolerance. Beef and egg protein also offers excellent results.
What about Casein?
During sleep, your body can enter a catabolic state where there are insufficient amino acids to maintain muscle repair and growth. During this period you can lose muscle mass and casein protein has some unique properties that can help. Casein is a very slow digesting protein that releases amino acids into your bloodstream over up to 7 hours. So for those with an extensive workout routine, a serve of casein before sleep can provide what your body needs to maintain and build muscle cells throughout the night.
What about Vegans?
While plant-based proteins cannot be used as easily as a whey-based product, they can still be used effectively to build lean muscle mass with a little planning towards timing.
Keep Regular!
You may want to supplement with additional fiber to avoid constipation issues that can commonly occur with high protein intake.
What about Mass Gainers?
For an extreme training routine, you may require a Mass Gainer. There is a point you can reach where your body doesn't have enough fuel to support the amount of exercise you perform. At this point, your body may start burning muscle cells for fuel. Some athletes can't absorb enough carbs from whole foods to support the volume of exercise they perform and a mass gainer can help by providing both the protein and a large serving of carbohydrates in one.