What many people don't realize is that there are a number of different factors to take in to consideration when choosing a protein supplement.  You shouldn't buy the most inexpensive whey protein that you can find, as it is likely low in quality and will be difficult to digest. 

In order to choose the right protein supplements you have to learn about the different forms of whey protein, levels of quality, and the types of whey protein supplements that are currently available.

The Different Forms of Whey Protein Supplements

There are a number of different forms of protein to choose from.  Since each form of protein is digested by the body at a different rate, choosing the right proteins for your muscle building diet will depend on when you consume the supplement, as well as your specific muscle building goals.

The four main forms of protein are: Casein, egg, soy and Whey protein.

Now, let's take a closer look at each of the above forms of protein, and determine how they fit in to your bodybuilding supplementation regime.

Casein - Casein is digested at the slowest rate of all proteins (normally in 3 - 7 hours).  It is ideal to consume casein protein before you go to sleep.  This will provide your body with a constant supply of amino acids throughout the night to aid tissue repair.

Egg - Egg protein digest more slowly then whey protein, but more quickly than casein (normally in about 2 - 3 hours).  It provides a more sustained release of amino acids for the body.  It is a good protein to take around mid day, or between dinner and bedtime.

Soy -  Although soy protein often gets a bad rap, it may warrant a space in the muscle builders cupboard.  Soy protein is the only complete protein derived from plant sources. Although it doesn't absorb as well as the other forms of protein, it does provide proven health benefits, especially for women.  Female's trying to build muscle may want to consider using soy protein.

Whey - Whey protein is probably the most common and preferred type of protein supplement available because of it's fast absorption (30 minutes or less), and it's relatively low cost..  Because it is quickly and easily absorbed by the body, it is ideal to consume post workout in shake form.

*If you are unsure of which type of protein to choose, or want to keep things simple, stick with whey protein.  It is in expensive, offers exceptional  amino acid properties, and is easily digested by the body.

The Quality of Protein Supplements

If you read the label of ingredients on a bucket of whey protein, You will notice that the first ingredient is usually either "whey protein isolate", or "whey protein concentrate".   This refers to the quality of protein being used in the product.  Simply put, protein isolate is a more pure form of protein, and has more protein gram for gram then the protein concentrate version.  You might assume that this means that it is better for this reason, however, this in not necessarily the case. 

Below is a list of the pros and cons of both protein concentrate, and protein isolate:

Types of Protein Supplements

The most common types of protein supplements are protein bars, and protein powder.  Protein bars offer convenience and portability, while protein powders offer exceptional absorption, and versatility (can be used in shakes, baked goods, with plain water etc.).  Most experts consider protein bars and powders both essential parts of their muscle building supplement regimen.

In addition to protein bars and powders, there are other specialty protein based supplements that may or may not make sense to include in your supplement program.  

Here is a list of the most common specialty protein based supplements:

Weight Gainer Powders - Weight gainer powders are high in calories , as their purpose is to help the hardgainer pack on muscle mass.  Most weight gainer supplements are made with whey protein, or a blend of different types of protein powder.  We don't recommend purchasing the low quality weight gainer products, as they often are high in chemicals and fillers.
*Although weight gainer powders are tempting, the are not and essential supplement, even for the hardgainer.   You are better off making your own home-made weight gain shakes using whole milk, protein powder and oats.

Protein Powder Blends - Some protein powders are a blend of any combination of casein, egg, soy or whey protein.  Blending different forms of protein make it possible to "customize" the absorption rate of the powder. 

Low Carbohydrate Powders and Bars - Protein powders and bars of the low carbohydrate variety provide a high protein content, with few or no carbohydrates.  Low carb protein products are worth considering if you are trying to cut your level of body fat, or maintain your current body fat percentage.  Of course low carbohydrate forms of protein supplements come at an added cost.

Meal Replacements-  Meal replacement come in either bar or powder form, and are a convenient way to consume a "meal" if you are unable to prepare whole foods.  They consist of a balance macronutrient and are fortified with vitamins and minerals.  Most of the new products taste fantastic, and the shakes are fast and easy to prepare.

Putting it All Together 

Whey protein supplements are an excellent investment, and if you are serious about building muscle they should be one of your staple supplements.  When choosing a whey protein bar or powder, be sure to stick with the reputable brands to ensure that the products are of high quality.  If you are having trouble choosing which form of protein is best for you, just go with a name brand whey protein concentrate.  These powders offer a quality protein, and are priced reasonably well.

In addition to whey protein supplements the following supplements are highly recommended for athletes, and anyone trying to build muscle:  

• Creatine Monhydrate

• Multi-vitamins & Minerals