With 25 grams of casein and whey protein per serving, Monster Protein is presented as a high-quality protein that supports exercise recovery and muscle growth.
It’s always nice to see a product that doesn’t get carried away in its advertising and presents reasonable claims. But is this reflective of a straightforward marketing approach or a lack of confidence from the manufacturers?
Let’s look more closely at Monster Protein to determine if it’s more fitting for the weight room or the wastebasket.
Who Is Monster Protein For?
According to manufacturers CytoSport, Monster Protein is designed for “the elite athlete.” Because it delivers so much protein and relies on the user to eat a balanced meal and work out regularly, Monster Protein is best for people dedicated to health and muscle growth.
While CytoSport says Monster Protein “may contribute to weight management and recovery from exercise,” it’s not intended as a weight loss powder. So, if your primary goal is fat burning and weight loss, Monster Protein isn’t your best choice.
It seems the best audience for Monster Protein is athletes and bodybuilders. If you’re a beginner, you can still use Monster Protein, but be sure you’re dedicated to a healthy diet and exercise plan.
What’s in Monster Protein?
CytoSport uses a 5-ingredient proprietary blend to support muscle growth and energy production. Unfortunately, this blend is tucked away under “Ingredients” below Monster Protein’s nutrition facts, so users know nothing about ingredient amounts.
There isn’t even a total amount given for the proprietary blend, which makes it very difficult to judge effectiveness. We do know each serving size is 45.5 grams, and—according to advertisements—each serving contains 25 grams of protein. This gives us a little information to work with, but I’d prefer to know more.
Nevertheless, let’s consider the active ingredients in Monster Protein.
Milk Protein Isolate
The first ingredient in Monster Protein is also the most effective. Milk protein contains both whey and casein protein, both of which are high-quality sources. While whey protein digests quickly, casein slows it down for a moderate and longer-lasting protein supply.
Additionally, milk protein is said to burn fat. According to a 6-month study at the University of Tennessee, overweight people who take 3 daily servings of calcium-rich dairy are more likely to lose belly fat . While weight loss isn’t Monster Protein’s primary goal, fat-burning does improve body composition and muscle definition.
Whey Protein Isolate
Whey and casein are also included separately in Monster Protein.
Whey protein is among the most popular protein forms. It contains high branched-chain amino acid (BCAA)concentrations, which aid in muscle growth and development. BCAAs stimulate insulin production as well, which allows muscle cells to use blood sugar as energy .
However, whey protein sometimes causes bloating. To dispel potential side effects, CytoSport includes whey protein isolate, a whey protein form said to absorb more easily and therefore reduce gastrointestinal distress.
While whey protein provides an instantaneous protein source, casein offers a delayed release. According to nutrition experts, this allows your muscles to draw from casein for energy for up to 7 hours after digestion .
In addition to the protein in Monster Protein, CytoSport also supplies users with amino acids like l-valine. Valine is a BCAA, and therefore considered a “building block of protein” by WebMD . Valine is also said to preserve muscle, preventing breakdown during exercise .
Rounding out the Monster Protein Blend is l-isoleucine, another amino acid. Isoleucine balances nitrogen levels to regulate growth and supply the body with oxygen. This ensures you’ll build muscles in a healthy way .
I’m rather impressed with the ingredients CytoSport chose for Monster Protein. They are quality protein forms and amino acids that are tested and proven to enhance athletic performance.
These ingredients were all included in the “Monster Protein Blend.” Several ingredients outside this blend are also included in Monster Protein, but don’t directly contribute to muscle-building or energy production. Given that the Monster Protein Blend probably totals around 25 grams, these other ingredients likely total about 20 grams. That seems pretty high for ingredients that don’t support muscle growth.
And of course, I’m still a little concerned about CytoSport’s choice to include its active ingredients in a proprietary blend. It’s possible they used recommended ingredient doses, but I would prefer to see those doses myself.
Can This Formula Cause Side Effects?
Another concern you may have with a protein powder like Monster Protein is side effect risk. While protein usually doesn’t cause severe side effects, it may cause discomfort in some users.
Both amino acids and dairy-based protein are linked to gastrointestinal distress, for example. Consequently, Monster Protein may cause side effects like:
• Increased bowel movements
These side effects will likely be most prevalent if your body is unused to these amino acids and protein sources.
For people with allergies, side effects may be worse. Casein and whey protein contain allergens that may cause rashes, hives, cramps, and anaphylactic reactions in people with sensitivities to these ingredients.
As a whole, these side effects aren’t too concerning. But if they bother you, consider an over-the-counter gas treatment to dispel most side effects.
What’s the Best Way to Use Monster Protein?
Usage instructions for Monster Protein are pretty straightforward. CytoSport recommends taking just 1 scoop of powder with cold water after your workout. If you’re focusing on weight gain, substitute water for milk.
You don’t have to take Monster Protein on non-training days, but you won’t see benefits if you don’t exercise regularly.
How Much Does Monster Protein Cost?
Monster Protein is available in a 2-pound or 4-pound tub. On the official CytoSport website, a 2-pound tub is priced at $39.99, while a 4-pound tub sells for $74.99. This gives you about a $5 discount when you buy Monster Protein.
This is leaning toward the more expensive end of protein powders. Fortunately, there are discounts available elsewhere. The following prices are available online for a 4-pound tub:
According to Google reviews, these sellers are reliable and have positive customer feedback. With this knowledge, you should have no fears about ordering from a third-party retailer.
Should You Try Monster Protein?
With quality ingredients and online discounts, Monster Protein is certainly an attractive product. However, the proprietary blend and excess ingredients in Monster Protein are less enticing.
Rather than buying Monster Protein, I recommend looking for these ingredients elsewhere—preferably in a product that discloses actual ingredient amounts instead of disguising them in a proprietary blend.
 Stancliffe, Renee A., Teresa Thorpe, and Michael Zemel. 2011. Dairy attenuates oxidative and inflammatory stress in metabolic syndrome. The American Journal of Clinical Nutrition: Vol. 94, Issue 2. http://www.naturalproductsinsider.com/sitecore/content/repository/nutrition/news/2009/06/nad-refers-cytosport-ads-to-ftc.aspx.
 WebMD.com. 2013. Whey Protein. http://www.webmd.com/vitamins-supplements/ingredientmono-833-WHEY+PROTEIN.aspx?activeIngredientId=833&activeIngredientName=WHEY+PROTEIN&source=2.
 WebMD.com. 2013. Casein Peptides. http://www.webmd.com/vitamins-supplements/ingredientmono-1107-Micellar+Casein+CASEIN+PEPTIDES.aspx?activeIngredientId=1107&activeIngredientName=Micellar+Casein+%28CASEIN+PEPTIDES%29&source=2.
 WebMD.com. 2013. Branched-Chain Amino Acids. http://www.webmd.com/vitamins-supplements/ingredientmono-1005-L-Valine+BRANCHED-CHAIN+AMINO+ACIDS.aspx?activeIngredientId=1005&activeIngredientName=L-Valine+%28BRANCHED-CHAIN+AMINO+ACIDS%29&source=2.
CytoSport Monster Mass
CytoSport Monster Mass is among the most popular mass gaining formulas available.
According to advertisements, Monster mass is a “powerful, yet easily digestible, mass-building protein complex.”
Unlike other protein powders, it offers a whopping 50 grams protein per serving as well as plenty of vitamins, nutrients, and other ingredients to enhance performance.
But is Monster Mass the right choice for you?
What Sets Monster Mass Apart?
At first glance, Monster Mass looks like any other protein powder. It offers high protein concentrations to promote muscle growth as well as additional nutrients to keep you going strong.
So with that in mind, what makes Monster Mass different from other supplements?
Calories and Fat
If you’re looking to pack on pounds of muscle via intense exercise, it can be difficult getting the calories, carbs, and protein you need.
Monster Mass contains over 600 calories per serving (the chocolate flavor is as much as 630 calories). That’s more than enough to keep you feeling full throughout the day.
However, if you’re not careful with your diet and exercise program, you may end up packing on pounds of fat rather than pounds of muscle. 600 calories should not be taken lightly, especially since 160 of those calories are from fat.
Furthermore, each serving contains 7 grams of sugar and only a small 9 grams of fiber.
50 Grams Protein
50 grams of protein per serving is definitely impressive compared to other protein powders. Of course, each serving is mixed with 18-20 fl. oz. of water, which is nearly double the amount of other supplements.
If we were to compare CytoSport Monster Mass to an 8-10 oz. serving of a similar supplement, Monster Mass would only contain 25 grams of protein per serving. This is still a large amount, but it doesn’t completely outmatch its competitors.
What makes CytoSport Monster Mass different from other protein powders are the various protein sources used in its protein blend.
Monster Mass Sustained Released Threshold Controlled Protein Matrix includes the following:
• Whey Protein Concentrate – Derived from milk, whey protein concentrate contains anywhere from 30-90% protein and contains higher lactose levels than other types of whey.
• Whey Protein Isolate – A more filtered whey form, whey protein isolate offers up to 99% protein per serving and almost no lactose. It digests quickly to provide an immediate amino acid release.
• Calcium and Sodium Caseinate – Also derived from milk, sodium and calcium caseinate are slow-digesting protein forms, offering a sustained release of amino acids. Neither form, however, is as high quality as micellar casein.
• Milk Protein Isolate – Milk protein isolate contains a blend of 80% casein and 20% whey. It’s naturally rich in amino acids and BCAAs for promoting muscle growth.
• Micellar Casein Micellar Casein is undenatured casein that exists in its natural globular structure. While in this state, its bioactivity remains intact, for improved effectiveness and performance.
• Whey Protein Hydrolysate. Whey protein hydrolysate is more filtered than whey protein isolate so it offers the highest quality whey protein available. Its filtration process enhances absorption and overall effectiveness.
• L-Glutamine Glutamine is not a protein, but it is essential for protein production. It is the most abundant free amino acid in the body and provides fuel to many different cells in the body. Studies show glutamine supplementation enhances glycogen levels and may reduce recovery time from exhaustive exercise. 
• Hydrolyzed Wheat Gluten (Glutamine Peptides) – Glutamine peptides are glutamine molecules bonded to other amino acids to increase their stability. It is often marketed for increasing growth and repair of muscle tissue after exercise. However, there is not enough research on glutamine peptides specifically to determine if they are effective for this use.
• L-leucine. Leucine is another amino acid promoted as a natural muscle builder. It is a branched chain amino acid (BCAA) which stimulates protein synthesis in skeletal muscle. 
• L-Isoleucine. Isoleucine is also a BCAA necessary for protein synthesis. Studies show isoleucine is a safe way to increase muscle protein synthesis. 
• L-Valine. Valine is a branched chain amino acid which stimulates and promotes muscle repair.
In addition to providing plenty of protein per serving, CytoSport Monster Mass offers lean lipids which may lower cholesterol levels and reduce blood pressure.
The Lean Lipids Plus contains:
• Sunflower and/or Safflower Oil – Sunflower oil is a natural source of unsaturated fat. It is commonly used to lower LD (bad) cholesterol as well as treat constipation. Similarly, safflower oil contains chemicals which may thin the blood and prevent clots, protecting the heart against damage.
• Medium Chain Triglycerides (MCTs) -These partially man-made fatty acids are easier to digest than other fatty acids. According to studies, MCTs increase energy expenditure and decrease adiposity. 
• Canola Oil – Generally recognized as safe, canola oil contains alpha-linolenic acid (ALA) which reduces blood pressure, cholesterol, and inflammation. WebMD experts say canola oil “can help adults meet the daily dietary recommendations for saturated and unsaturated fat.” 
• Conjugated Linoleic Acid (CLA) – CLA is a heart-healthy fatty acid which reduces fat gain and maintains insulin sensitivity. 
Are There Any Risks?
Monster Mass does not contain caffeine or other harmful stimulants or ingredients. When used appropriately Monster Mass should be safe to use on a regular basis.
However, this doesn’t mean Monster Mass is completely side effect free.
Taking Monster Mass in large doses may result in gastrointestinal discomfort, bloating, gas, and constipation.
Fortunately, most consumer reviews remain positive about CytoSport Monster Mass’s Effects.
According to Medster14 at Bodybuilding.com:
“The one thing i loved about this supplement was the fact that you could chug it down and you wouldn’t feel so bloated. . . Monster Mass is light and digest really easily. i put on some serious mass due to this supplement and i couldn’t be any more happier. i’ve tried other supplements but nothing like monster mass that actually worked. i had a hard time hopping over that 160 pound mark and now im working towards the 170. Well satisfied, definitely going to be ordering again.”
Monster Mass contains ingredients derived from milk and soy. Do not use Monster Mass if you are allergic to either of these ingredients.
CytoSport Monster Mass is available in several different flavors:
• Banana Cream
• Cake Batter
• Cookies and Cream
• Strawberries and Cream
As with any other protein powder, consumer reviews regarding the flavors are fairly mixed. Some users love what Monster Mass has to offer, while others find it falls short of their expectations:
“If you’ve ever tasted Muscle Milk, you’d know that CytoSport knows how to make a protein powder taste pretty darn good. Monster Mass tastes great. I tried it with both water and skim milk, both stood up to my high taste standards! Mixability: 10/10 No problem here. I didn’t try mixing with a spoon, but Monster Mass mixed well in a shaker (around 10-15 shakes) and blender. Both with skim milk and water.” – Wishiwasdivin, BodyBuilding.com
“Worst tasting mass gainer ever! Can’t believe I payed like $50 for this! Its so bad and dose absolutely nothing! Its just gross! Its like that moon sand you see on tv! So weird! So mad!” – ryclegman, BodyBuilding.com.
“Monster Mass I found to be way efective! It tastes good and actually works in the weight room. I felt as if I had more energy while lifting and my ability to lift alot of weight was climbing like crazy. i gained 12 pounds in 2 weeks! “ Wyatt_Newman, GNC.com
“I usually use Monster Milk, and this is not the same. It’s not nearly as good… taste wise. As for ingredients, it packs a punch, and I’m sure is a better replacement for the Monster Milk. Also, much cheaper per serving even though this requires 4 scoops per 18 oz of water, and the Milk was 2. Even still, the 2 scoops of Milk made a much thicker, tastier shake.” – Redenius, amazon.com
While it’s nice to see that Monster Mass branches out from the typical chocolate, strawberry, and vanilla flavors, the consumer reviews make me wonder if the flavor is a deal breaker.
If you’ve tried CystoSport Monster Mass, what do you think about the flavor? Did it make or break the formula for you? Is it worth trying?
How to Use CytoSport Monster Mass
Monster Mass can be taken at any time of the day as a meal replacement shake or just a pre/post workout shake.
For best results, combine 4 scoops Monster Mass with 18-20 fl. oz. of cold water or milk.
If you plan on using CytoSport Monster Mass as a pre workout shake, take it at least 45-60 minutes prior to your next session. If you want it to be a post workout shake, aim to consume it within 15-30 minutes after your next workout.
Product Pricing and Guarantee
CytoSport Monster Mass is easy to buy both online and in stores.
I shopped around for the best deals and found the following prices for a 5.95 lb. bottle:
• BodyBuilding.com: $43.99
• Amazon.com: $43.99
• A1Supplements.com: $44.95
• GNC.com: $49.99
Although it doesn’t offer the best price per serving, some users feel the results are worth the investment.
More About the Manufacturers
CytoSport offers a long line of protein-enhanced powders, shakes, and bars for boosting muscle growth and enhancing physical performance.
In 2008, the company reportedly earned $200 million, and received the Small Company of the Year Award at the 16th annual Beverage Forum.
According to the official website, CytoSport products are “made in complete compliance with Dietary Supplement Health and Education Act of 1994,” and the manufacturers make a special effort to “ensure performance enhancing drugs never find their way into any CytoSport Product.”
In the last 3 years, the Better Business Bureau has not received any complaints regarding CytoSport, which is pretty impressive to say the least.
CytoSport Monster Mass contains plenty of protein and other nutrients for boosting muscle growth and packing on pounds. When used appropriately, Monster Mass may help you give the mass you want without the negative side effects.
However, if you’re not careful, Monster Mass may help you gain fat rather than muscle. Furthermore, the price is higher than many other mass gainers, and the consumer reviews are fairly mixed.
While Monster Mass may be a good choice for some, I’m not convinced it’s ideal for everyone. Be sure to shop around and test various products to make sure Monster Mass is a good fit for your individual needs.
 Bowtell JL, Gelly K, Jackman ML, Patel A, Simeoni M, Rennie MJ. “Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise.” J Appl Physiol. 1999 Jun;86(6):1770-7. Available from: http://www.ncbi.nlm.nih.gov/pubmed/10368336
 Joshua C. Anthony, Tracy Gautsch Anthony, Scot R. Kimball, Thomas C. Vary, and Leonard S. Jefferson. “Orally Administered Leucine Stimulates Protein Synthesis in Skeletal Muscle of Postabsorptive Rats in Association with Increased eIF4F Formation.” J. Nutr. January 1, 2000 vol. 130 no. 2 139-145. Available from: http://jn.nutrition.org/content/130/2/139.short
 Olde Damink SW, Jalan R, Deutz NE, Dejong CH, Redhead DN, Hynd P, Hayes PC, Soeters PB. “Isoleucine infusion during “simulated” upper gastrointestinal bleeding improves liver and muscle protein synthesis in cirrhotic patients.” Hepatology. 2007 Mar;45(3):560-8. Available from: http://www.ncbi.nlm.nih.gov/pubmed/17326149
 St-Onge MP, Ross R, Parsons WD, Jones PJ. “Medium-chain triglycerides increase energy expenditure and decrease adiposity in overweight men.” Obes Res. 2003 Mar;11(3):395-402. Available from: http://www.ncbi.nlm.nih.gov/pubmed/12634436
 “Canola Oil Cooking Benefits.” Food and Recipes. WebMD. Available from: http://www.webmd.com/food-recipes/canola-oil
 Pilar Parra, Andreu Palou, and Francisca Serra. “Moderate doses of conjugated linoleic acid reduce fat gain, maintain insulin sensitivity without impairing inflammatory adipose tissue status in mice fed a high-fat diet.” Nutr Metab (Lond). 2010; 7: 5.Published online 2010 January 20. doi: 10.1186/1743-7075-7-5. Available from: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831902/
“Forging the future of fitness”, Sportronic has introduced a new whey-based protein powder named TRiPro3. Packed with vitamins and protein, TriPro3 claims it boosts your performance in the gym and gives you rock-hard muscles.
We investigated TriPro3 to see if there’s any reason to choose TriPro3 over other more established protein supplements already on the market.
What’s in TriPro3?
TriPro3’s formula is focused on delivering large amounts of whey protein to help you boost athletic performance and build muscles.
Whey protein isolate. This ingredient is the most concentrated form of whey protein available. One of the most popular ingredients in protein supplements, whey-based protein is easily absorbed, rich in protein, and low in fats and carbohydrates. Protein is used to build and repair muscles and also works as an appetite suppressant.
In addition, whey-based protein provides the body with high concentrations of branched-chain amino acids (BCAA). BCAAs have various health benefits, especially for lean muscle health. BCAAs are absorbed quickly and facilitate protein synthesis and lean muscle development. BCAAs also inhibit lean muscle tissue degradation, meaning BCAAs fight muscle fatigue and allow for longer, more intense workout sessions.
Whey protein concentrate offers the same benefits that whey protein isolates. The only difference between the two is that whey protein concentrate is less refined and contains more calories.
Whey peptides are similar to other whey ingredients, except peptides are simply smaller chains of amino acids.
Dextrose is another name for glucose, a carbohydrate and the most important simple sugar in human metabolism. Glucose serves as the main energy source, is easily accessible, and improves athletic performance.
TriPro3 provides a very whey protein-based formula that appears to promote better athletic performance and lean muscle growth, as well as inhibit appetite.
However, TriPro3 does not provide the individual amounts of each ingredient so the formula’s overall effectiveness is difficult to ascertain. Adding to this uncertainty is the fact that there are no user reviews on the product.
TriPro3 has potential but we don’t see anything unique or particularly effective in its formula.
Is TriPro3 Safe?
Generally, TriPro3’s whey protein-heavy ingredients are safe but have been known to cause minor side effects. Reported side effects from whey protein ingredients include bloating, nausea, headaches, and cramps.
To minimize the severity of these possible side effects, make sure to drink to plenty of water.
How Do You Take It?
Mix two servings (one scoop) with 4-6 ounces of cold water or milk. For better results, mix four servings (two scoops) of TriPro3 with 8-12 ounces of cold water or milk.
What About the Price?
TriPro3 can be purchased online from a few vendors. BodyBuilding.com sells a 5 lb. tub of TriPro3 for $49.71. TriPro3 can also be purchased at DPSNutrition.net for $47.97 for a 5 lb. tub.
It’s nice to see a company believe in its product enough to back it with a guarantee. Unfortunately, it doesn’t appear that Sportronic has a guarantee on any of its products.
Is TriPro3 a Good Choice?
At this point, we don’t see anything in TriPro3 that persuades us to use it. In fact, we’re having a difficult time seeing TriPro3 as the “future of fitness”, it barely keeps up average protein powders.
While the ingredients are solid, they’re found in basically every whey protein supplement. Also, since there are no user reviews on TriPro3, we can’t even tell if its formula actually works. When you add those facts to Sportronic’s refusal to back the product with a guarantee, TriPro3 doesn’t look like the best choice for a protein powder.
Other whey protein-based supplements have proven formulas and are backed by guarantees. Try one of those and put TriPro3 back on the shelf.
If you have tried TriPro3? Let us know what you think by leaving a comment below!
MHP Paleo Protein
The increasingly popular Paleo diet forbids dairy, so whey protein powders are not an option for dieters. MHP came up with a solution by creating Paleo Protein. It’s designed for bodybuilders, exercise enthusiasts, athletes, and Paleo dieters.
Let’s see what makes MHP Paleo Protein different, and if this powder is really worth buying.
The Supplement Facts
The product comes in 2 flavors: triple chocolate and vanilla almond. Each container holds 2 lb. powder and 28 servings. Each serving contains these nutrients and quantities:
• Calories – 120
• Total fat – 0 g
• Cholesterol – 35 mg
• Carbohydrates – 9 g
• Dietary fiber – 2 g
• Sugar – 0 g
• Protein – 20 g
• Sodium – 280 g
This information comes from the triple chocolate label on MHPStrong.com. That flavor has slightly more calories, carbohydrates, and dietary fiber than the vanilla almond flavor.
The average person can completely digest up to 25 g protein at once. If they consume larger dosages, some protein will be undigested and wasted. It may also cause digestive issues such as bloating and cramps.
MHP Paleo Protein contains a good protein dosage. Consumers can take multiple servings throughout the day to increase daily protein intake. But I don’t suggest taking more than 1 serving at a time. More protein isn’t better if the body cannot digest it completely.
What Protein Does MHP Paleo Protein Have?
This powder doesn’t use any whey, casein, or soy protein. Instead, its protein is derived from “premium grade beef and egg white.”
Both protein sources are high in branched-chained amino acids (BCAAs) and essential amino acids. They are highly-filtered and ultra-pure; meaning they have less fat and cholesterol, and more pure protein. The purifying process also makes these proteins much easier to absorb and digest.
MHP claims beef and eggs are the “ultimate muscle building protein combination.” They enhance muscle growth and recovery, and increase strength.
MHP Paleo Protein is sugar, fat, gluten, and lactose free, and has no artificial sweeteners or flavors.
Add 1 scoop to a glass, shaker cup, or blender. Then add 8 oz. cold water or juice. If you aren’t on the Paleo diet and don’t mind fat or whey, you can also add milk to the powder.
Stir, shake, or blend until the powder dissolves completely.
Do not use MHP Paleo Protein as a meal replacement. It’s too low in calories and doesn’t provide essential vitamins and minerals.
For best results, take MHP Paleo Protein before a meal, or before or after a workout.
MHP Paleo Protein hasn’t been on the market long enough to garner substantial user feedback. In fact, I couldn’t find a single user review or rating online.
Buying MHP Paleo Protein
MHP Paleo Protein retails for $54.99, but TheMHPStore.com sells it for $39.99. This is a good discount, but there are places to get even greater discounts:
• Bodybuilding.com: $30.77
• HealthSuperStore.com: $31.37
• ProSource.net: $32.95
On Bodybuilding.com, standard delivery takes 3-5 business days and shipping costs start at $5.98.
HealthSuperStore.com ships orders via USPS. Shipping costs vary by weight, but start as low as $6.95. Delivery takes 3-10 business days.
Orders through ProSource.net are shipped with UPS for $5.95, regardless of size or weight.
Returning MHP Paleo Protein
MHP offers a 100% satisfaction guarantee on all products. If you are not satisfied, send back the product with a brief description of the problem. The guarantee only applies to products ordered from MHP’s online store. The official website doesn’t say how long the guarantee lasts.
Bodybuilding.com offers an exchange or store credit for opened products. Unopened products receive a refund, an exchange, or store credit. You must contact the company before returning products. The return policy lasts 45 days.
Consumers may return unopened products to HealthSuperStore.com for 30 days. You must receive return authorization before sending products back. A 25% restocking fee may be subtracted from the refund.
If you order from ProSource.net, you have 14 days to request return authorization. The website accepts unopened products only.
How to Contact MHP
The customer service department is available Monday through Friday from 9am to 6pm.
• Phone (toll free): 888.783.8844
• Email: Support@MHPStrong.com
• Address: 21 Dwight Place, Fairfield, NJ 07004
Is MHP Paleo Protein Worth Buying?
MHP Paleo Protein contains high-quality, easily-digestible protein from beef and egg sources. Each serving has a good protein dosage, which most users should be able to digest.
This protein powder is a good choice for Paleo dieters, muscle builders, and people with milk allergies. It has no fillers, sugar, cholesterol, fat, gluten, or lactose.
MHP Paleo Protein is a good protein powder and may be worth buying. But if you’re looking for an exceptional product, I recommend trying a top-rated protein powder, rather than MHP Paleo Protein.
Buying protein powder supplements can be confusing with so much research regarding different types of protein. Should you buy concentrate or isolate, milk or plant protein? MuscleTech Phase8 attempts to make your choice easier by combining six necessary proteins in one powder.
Can one powder be everything you need? Let’s dig a little deeper into the MuscleTech Phase8 formula.
A Look At Ingredients
The MuscleTech Phase8 formula is not just like every other protein powder.
Hydrolyzed Whey Protein Isolate: Whey protein comes from milk. It is broken down into peptides, which makes it easier to digest. Hydrolyzed whey is gentle enough that many people with lactose allergies can handle it, though it isn’t meant for those with severe allergies. Hydrolyzed whey protein has the most usable protein for muscles.
Whey Protein Isolate: Whey isolate has less usable protein than hydrolyzed, but more than its concentrate counterpart. It is 90% or more pure protein with fat and sugar removed from the milk.
Whey Protein Concentrate: With 89% or less pure protein, whey concentrate is the cheapest and most common type of whey protein. It has more lactose and calories left in it than other whey proteins. Whey concentrate acts quickly and is easy to digest, and is thus most recommended for use right after exercise.
Milk Protein Concentrate: Milk protein concentrate contains 40-90% pure milk protein. It contains lactalbumin and casein, making it a complete milk protein.
Calcium Caseinate: Caseinate breakdown takes longer than other forms of protein, so it feeds muscles over an extended period of time. Healthy amino acids are released slower, making you feel full longer. Many people use caseinate at night so the proteins can help rebuild muscles while you sleep.
Micellar Casein: Casein slows digestion by forming a gel in the stomach. Casein is often used at night because it works slowly, replenishing muscles while you sleep. Most of the fat, calories, and carbs are taken out of casein.
When Should You Take MuscleTech Phase8?
Protein powders like MuscleTech Phase8 are pretty simple to use. It can really be taken at any time of day, depending on what you are using it for.
To build muscle, MuscleTech Phase8 is best taken within 30 minutes after a workout. For a meal replacement or appetite control, it is best used at breakfast, lunch, or in the afternoon.
The recommended dose is two to four scoops (servings) daily. Many users replace one meal like breakfast and drink a MuscleTech Phase8 shake after an intense workout too.
Depending on how much you use, one canister will last a month or two.
Is MuscleTech a Company You Can Trust?
Phase8 is manufactured by MuscleTech, a supplement company that is rapidly gaining popularity. They offer supplements in three categories: performance series, concentrated series, and hardcore pro series. Phase8 falls under performance series.
What Flavors Does It Come In?
Unlike most protein powders, MuscleTech Phase8 comes in three flavors.
• Milk chocolate
Most users are surprised at how tasty the vanilla is. They also say the chocolate is consistently good, but for those sick of chocolate protein shakes, strawberry or vanilla are both good options.
Reviews from Real Customers
MuscleTech Phase8 users on Bodybuilding.com have a lot to say about this protein powder. With an overall rating of 9.6 out of 10, it is difficult to find a bad review for this powder.
User dbaugh0720 says, “This is a great post-workout and before bedtime shake.”
User Arogant says, “This is by far the best tasting protein powder I have ever tried…If you are looking for a great slow release protein, this is it. If you’re looking for a great anytime shake, this is it.”
User adam10191 writes, “I’ve never felt so refreshed post-workout as I do with this protein. I wake up the next day feeling ready to train hard again and feel as though my muscles have been restored & fully recovered.”
Another user named J341988 says, “This product is great for someone who is trying to stay toned and sculpted and not trying to bulk up.”
Koweanguy writes, “As expected from a very high quality company, the ingredients of Phase 8 are perfect for anyone bulking or leaning down!”
Why You May Like MuscleTech Phase8
• 26 grams of protein
• No sugar
• Low carbs – 7 grams
• Low calorie – 150
• 6 types of protein
• Reputable company
The major con for most users is that while the six types of protein are listed, the amount of each protein is not listed. Unlisted ingredient amounts are common in protein powders. But it does make it difficult to compare effectiveness to clinical studies.
Also, the protein sources in Phase 8 are far from sophisticated. There are no ingredients that are designed to remain in your digestive system longer. Since your body can only digest so much protein at once, much of Phase 8’s protein could pass through your system undigested.
How Much Does MuscleTech Phase8 Cost?
This is a fairly affordable protein powder, compared to some others. It comes in two and four-pound canisters.
2 Pound Canister
• GNC.com: $29.99
• Amazon.com: $34.68
• Bodybuilding.com: $29.97
4 Pound Canister
• Netrition.com: $52.99
• GNC.com: $59.99
Is MuscleTech Phase8 For You?
MuscleTech Phase8 is a good option for anyone who is looking for a basic protein powder. However, MuscleTech Phase 8 is not groundbreaking by any means. If you are looking for something with more cutting edge, we recommend looking elsewhere.
True Mass 1200
If you’re a hard-gainer and struggle to put on mass, your life probably revolves around one word: calories. BSN’s new True Mass 1200 was developed with that mind, clocking in at just over 1200 calories per serving.
Building muscle is impossible unless sufficient calories are present for growth. True Mass is one of BSN’s most recognized supplements, winning Bodybuilding’s weight gainer of the year 4 years in a row. So what’s new in True Mass 1200? Let’s take a closer look.
What’s The Difference Between True Mass and True Mass 1200?
The first thing you’ll notice when comparing the two is the difference in calories. True Mass only has 700, while True Mass 1200 has almost double that. True Mass 1200 significantly boosts the carbohydrate content as well, containing over 100 more grams of carbohydrates.
These extra carbohydrates include ground whole oats for a healthy source of calories, providing sustainable energy.
True Mass 1200 Protein Matrix
If you look carefully, you’ll see that the protein matrix in True Mass 1200 is essentially the same as in Syntha 6 ─ another BSN product. This mixture of slow and fast digesting proteins allows amino acids to immediately drive protein synthesis, and keep the body in an anabolic state for the next few hours.
True Mass 1200 is also reinforced with whey protein concentrate, isolate and hydrolysate to boost concentration of the amino acid leucine. High amounts of leucine increase muscle growth by driving amino acids into cells.
Who Should Use True Mass 1200?
Weight gainers like True Mass were created for anyone with a fast metabolism, or low appetite to increase overall caloric intake and build muscle. It is uniquely tailored for individuals with high caloric requirements.
These people are typically known as hard-gainers because of their rapid metabolism and struggle to get adequate calories to build and repair muscle.
How to Take True Mass 1200
The directions say to mix two scoops with 16 oz. of cold water or milk, for a better taste. Drink 1 serving daily to satisfy protein or mas gaining requirements.
True Mass 1200 is perfect for post-workout nutrition, or as a meal replacement. It works best in conjunction with a healthy diet and exercise.
How Much Does True Mass 1200 Cost?
As a brand new product, pricing information is currently unavailable for True Mass 1200. Product launches, however, are usually a great way to save money. Prices are often lowered to promote the sale of products when they come out.
True Mass 1200 Customer Reviews
True Mass 1200 is still too new to have third party customer reviews. Until more people have tried it, you are on your own.
True Mass 1200 Flavor and Taste
BSN’s True Mass and Syntha 6 are both great tasting protein powders, and with True Mass 1200 you should expect more of the same. It is currently available in 3 flavors, Strawberry Milkshake, Vanilla Ice Cream and Chocolate Milkshake.
Should You Buy True Mass 1200?
I would recommend True Mass 1200 if you are struggling to gain weight, and haven’t seen results from other weight gainers. This is also the perfect time to buy, as the price will likely be low as an incentive to buy a new product.
Cellucor COR-Performance Whey
“The COR-Performance series is designed to satisfy even the most discriminating sports nutrition customers with great formulas, great flavors, and great prices,” declares the Cellucor official website.
COR-Performance Whey is the newest Cellucor protein powder. It’s made with pure protein and “the best flavors on the market.” Let’s research the claims to see if COR-Performance Whey is worth trying.
What’s in COR-Performance Whey?
The COR-Performance Whey Protein Matrix has 2 protein types. The remaining ingredients are flavors, sweeteners, protein-stabilizers, and digestive enzymes.
Whey protein isolate – No other ingredient provides more pure protein than whey protein isolate. It’s highly-filtered, which strips out cholesterol, fat, lactose, and carbohydrates. Most whey protein isolate types provide up to 90% protein. In one study, people who took whey protein isolate built more muscle, had greater strength, and lost fat. Whey protein isolate digests and absorbs quickly.
Whey protein concentrate – This protein is not as filtered as whey protein isolate. But that leaves it with more bioactive compounds. Whey protein concentrate digests and absorbs rapidly, too. This is important because the body can only digest so much protein at a time. The easier protein digests, the more your body can handle.
Protease – The main enzyme involved in protein digestion is protease. It breaks apart the peptide bonds which link amino acids together. As a result, protein breaks down and becomes easier to digest. Research proves protease enzymes significantly enhance protein digestion and absorption.
Lactase – Lactose is a sugar found in whey. It’s very difficult to digest without lactase. In fact, lactase enhances lactose digestion so much, it’s added to milk products to make them lactose-free.
The Formula Pros
• High-quality, fast-absorbing proteins
• Good protein dosage (25 grams per serving) – not too much and not too little
• Digestive enzymes enhance protein absorption and make COR-Performance Whey more effective
• Low in calories, fat, cholesterol, sodium, and carbohydrates
The Formula Cons
• Cellucor claims COR-Performance Whey is gluten-free, but it’s manufactured on equipment that also processes wheat products
The Flavors and Mixability
COR-Performance Whey comes in 6 flavors, which users say are delicious. Here they are in order of users’ favorite to least favorite:
• Molten Chocolate
• Cinnamon Swirl
• Peanut Butter Marshmallow
• Whipped Vanilla
• Cookies and Cream
• Strawberry Milkshake
A few users said the flavor was too strong or too weak. This is easily solved by using more or less powder or liquid.
The powder mixes well in water and even better in milk. It dissolves quickly and completely. There are no chunks; especially if you add the powder and then the liquid.
Do Users Like COR-Performance Whey?
More than 165 users rated COR-Performance Whey on Bodybuilding.com. The average rating was 9.3 out of 10.
Users said the powder has a good protein profile. It works well when taken in the morning or after a workout. They like the quality, the flavors, and the mixability. Several users said COR-Performance Whey is the best protein powder they’ve tried.
Only 5 people gave poor ratings. A few said the protein powder is too thick and one said it doesn’t mix well. If it’s too thick, add more liquid. I don’t know what to suggest for mixability because everyone else said COR-Performance Whey mixes great.
Where to Buy COR-Performance Whey
COR-Performance Whey is sold by GNC, The Vitamin Shoppe, and Lucky Vitamin. I don’t know if the in-store prices are more or less than those listed online. The advantage to buying from a store is you don’t have to pay for shipping. Here are the prices for buying this protein powder online:
• 2 lbs. – $25.99
• 4 lbs. – $44.99
• 2 lbs. – As low as $29.95
• 4 lbs. – As low as $59.49
• 2 lbs. – $39.99
• 4 lbs. – $69.99
Does Cellucor Offer a Guarantee?
“If you are not 100% satisfied with your purchase, mail your return back for a full refund,” says Cellucor.com. Although shipping fees aren’t refunded, you get a full refund for opened and unopened containers.
The guarantee lasts 30 days, which isn’t much time when you take shipping into consideration.
Cellucor only accepts products bought from the official website. Every Cellucor product comes with a barcode sticker. This must still be attached or you won’t receive a refund. Mail returns to this address:
Attn: Cellucor Returns Department, 715 N Main St., Bryan, TX 77803.
As promised, COR-Performance Whey contains a great formula, great flavors, and a great price.
Whey protein isolate is the highest-quality protein available. Research shows it builds muscle and burns fat. But it’s also good for suppressing appetite and speeding recovery. Both proteins in COR-Performance Whey absorb and digest quickly. But digestive enzymes are still essential, so I’m glad Cellucor included some.
All but 4 users love how good COR-Performance Whey tastes and how well it mixes. They consistently give the protein powder high ratings. I didn’t read any reviews that mentioned ineffectiveness, side effects, or poor customer service.
Most users said COR-Performance Whey is a good value. It has high-quality protein, a good dosage, and an affordable price. I recommend buying COR-Performance Whey.
 Cribb, PJ, AD Williams, et al. “The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine.” International Journal of Sport Nutrition and Exercise Metabolism. 2006.16 (5): 494-509.
 Oben, J, SC Kothari, and ML Anderson. “An open label study to determine the effects of an oral proteolytic enzyme system on whey protein concentrate metabolism in healthy males.” Journal of the International Society of Sports Nutrition. 5.10 (2008).
Dymatize Elite Casein protein is a popular bodybuilding supplement and consumers are raving about its abilities to maximize performance and stimulate muscle repair and growth.
This slow-digesting formula is advertised as a perfect way to keep your muscles fed throughout the night, so you don’t have to sacrifice your hard-earned muscle gains. Manufacturers would have you believe that Elite Casein is a high-quality formula that will give your body the amino acids it needs to recover from an intense training session.
With so many consumers touting Dymatize Elite Casein as the perfect muscle-recovery supplement, I couldn’t help but be a little interested in what it had to offer. Is it really as effective as everyone would have you believe?
What’s Inside the Bottle?
When I first looked at the bottle, I couldn’t help but be a little impressed. Only 120 calories per serving, with just 4 grams of carbs and no sugar? It’s almost too good to be true.
Add a whopping 600 mg of calcium for protecting your bones, 220 mg of potassium for protecting the heart and kidney, and of course, 24 grams of casein protein, and you have yourself an ideal environment for building a stronger, healthier body.
Micellar Casein: A slow-digesting protein, Miceller Casein protein makes a great aid for preserving lean muscle mass and keeping you full throughout the day. Micellar Casein forms a gelatinous substance in the stomach, resulting in an extended release of amino acids for muscle building and recovery.
Protease: A unique enzyme that stimulates protein catabolism.
Lactase: This enzyme improves the body’s ability to digest milk sugar – making it easier for those with lactose intolerance to digest casein protein without the negative side effects.
Lipase: Another enzyme, this ingredient plays a crucial role in digestion as well as the transport and processing of dietary lipids.
Should You Be Concerned About Side Effects?
Unless you’re allergic to milk, Casein protein should not result in any major side effects when taken correctly.
The most common side effect of casein protein is indigestion, constipation, and cramping, but these are typically the result of taking too much protein at one time, without using it in conjunction with a healthy diet and regular exercise.
This protein supplement is available in the following flavors:
• Cinnamon Bun
• Cookies & Cream
• Rich Chocolate
• Smooth Vanilla
• Chocolate Peanut Butter
From what I’ve read of the consumer reviews, the flavors are delicious and satisfying.
According to one review, “I got the vanilla flavor and to my surprise, it was delicious. Most vanilla flavored protein tastes awful and like Chalk. but I truly enjoyed this one. It was very smooth, mixed very well, and tasted very well.”
Is it Easy to Use?
Yes! Casein protein powder mixes well with water, milk, or any other liquid. Simply combine 1 scoop with 10-12 oz. of your favorite beverage.
Most experts recommend taking Casein protein first thing in the morning to keep you full throughout the day as well as immediately before to sustain you throughout the night. Of course, you can use casein protein any time at your convenience.
Is it Affordable?
Elite Casein is available in multiple sizes, so you can find a product that fits in your budget. Pricing will vary depending on where you shop online.
From what I found, Elite Casein was listed for the following prices:
BodyBuilding.com: $26.99 per 2 lb. and $46.74 per 4 lb. bottle
Dymatize.com: $47.59 per 2.18 lb. bottle
Amazon.com: $30.81 per 2 lb. bottle
GNC.com: $44.99 per 2 lb. Bottle
A1Supplements.com: $29.95 per 2 lb. Bottle
In order to save money, you might want to try ordering a small bottle of Elite Casein, just to see whether or not you like the flavor and the results. Then, if you’re satisfied, order a larger bottle as buying in bulk is most cost-effective per ounce.
What if You Don’t Like Your Results?
From what I could see, Dymatize.com does not offer a money-back guarantee on their products, but if you order from other websites, you may be able to get a full refund depending on the individual store policies.
Sites such as GNC.com offer a great 30 day guarantee on all their products, while other sites do not. Be sure to double-check what each store has to offer if you’re hoping to get a return on a product.
If you have additional questions about the product, you can try contacting customer service via the following information:
13737 N. Stemmons Fwy
Farmers Branch, TX 75234
Toll Free (888) 334-LEAN
Phone (972) 732-1990
Fax (972) 732-1771
Is it A Good Choice?
Although Dymatize Elite Casein protein is not perfect and doesn’t provide the same results for everyone, it’s definitely a good option for those individuals looking for an affordable, great-tasting protein powder.
I have no problem recommending Elite Casein protein at this time.
Created by BSN, one of the leading supplement manufacturers in the industry, CellMass is an advanced Creatine/Glutamine Matrix that will supposedly provide you with all the ingredients you need to recover after an intense workout.
This post-training supplement was voted the Creatine Supplement of the Year back in 2009 and has since attracted a wide following of enthusiastic and satisfied customers consisting of athletes, bodybuilders, and fitness enthusiasts alike.
With so much attention given to BSN Cellmass, as opposed to other creatine complexes out there, I decided to take a closer look at what Cellmass really had to offer. Was it as amazing as everyone made it out to be? Or is everyone simply jumping on the bandwagon and overhyping the formula?
What’s Under the Lid?
Like so many other creatine supplements, the formula behind Cellmass is fairly simple: a few carbs, a few minerals and artificial flavors, and of course, the star ingredient: a few grams of creatine for building muscle.
However, I was a little surprised at the cocktail of different types of creatine that Cellmass had to offer. Although they’re all listed as part of a 4.2 g proprietary blend, I couldn’t help but be a little impressed at the fast-absorption rates and reduced risk of negative side effects.
For those of you unfamiliar with the ingredients, here’s a quick breakdown of what you’re going to get with Cellmass . . .
Creatine Sodium Phosphate: This sodium salt form of creatine enhances water solubility. Once inside the bloodstream, the sodium acts as a transporter, bringing the creatine to the muscle cells for enhanced uptake.
Creatine Ethyl Ester: This molecule has a better absorption rate and longer half-life in the body than regular creatine monohydrate as it is slightly more lipophilic. Unlike other forms of creatine, it bypasses the creatine transporter for increased skeletal uptake and an increased ability to regenerate ATP.
Malic Acid: This ingredient acts as a digestive aid, reducing the stomach upset and cramping typically associated with creatine.
CarnoSyn: A patented form of Beta-Alanine, this non-essential amino acid is not used in the building of proteins. Rather it increases muscular strength and power output.
Creatinol-O-Phosphate: This compound rapidly increases both skeletal and muscle strength and endurance. Although studies are still being conducted, COP does not require a loading phase and the effects are felt almost immediately.
Creatine AAB: Creatine AAB possess anti-catabolic effects as well as high concentrations of the branched chain amino acid leucine. When used correctly, Craetine AAB can minimize protein damage from intense training and stimulate protein synthesis.
Glutamine – Alpha Ketoglutaric Acid: Glutamine is an abundant amino acid necessary for building muscle tissue and providing energy to cells. L-Glutamine Alpha-Ketoglutarate is a dietary supplemental form of glutamine.
Di-Calcium Phosphate: A unique combination of calcium oxide and phosphoric acid, this dietary supplement offers a great source of calcium, which can strengthen bones. In some supplements, it is used as a delayed-release matrix.
Cinnamon Extract: This ingredient is commonly used as a digestive aid and as a natural treatment for gastrointestinal upset, diarrhea, and gas.
Di-Potassium Phosphate: A highly water-soluble salt, Di-Potassium Phosphate may be able to increase ATP production as well as buffer lactic acid production so you can work harder for longer periods of time.
Safety Concerns and Warnings
BSN Cellmass has a lot to offer when used correctly; however, that doesn’t mean that you won’t experience any negative side effects.
Two of the biggest problems with creatine and all its various forms are the stomach upset and indigestion. Due to the fact that creatine draws water into the muscle cells, this can increase the risk of dehydration and its symptoms, such as nausea and cramping.
When taken in reasonable amounts, this supplement shouldn’t have too much of a negative impact on the body, but just in case, you’ll want to stay hydrated while supplementing with creatine and pursue a healthy diet with regular exercise.
What About the Flavor?
BSN Cellmass is widely known for providing consumers with a high-quality product for a great taste. Cellmass is available in multiple flavors (below), and from what I’ve read of the reviews, most individuals who try Cellmass love the taste.
Eric M. Patterson, wrote, “The Artic berry flavor tastes great, it’s a real treat to have.” While U. Leyva reported, “The fruit punch tastes great and easy to mix in water just by shaking it in a bottle.”
Flavors Available: Artic Berry Blast, Fruit Punch, Grape Cooler
Getting the Most Out of CellMass
Creatine products such as Cellmass must be used in a specific way in order to offer the best results.
For Training Days: You’ll want to taking your first serving by mixing 1 scoop with 4-6 oz. of cold water or any beverage of your choice. (Most experts recommend combining creatine with fruit juice due to the fact that the fruit raises insulin levels for better absorption). Note – this should be taken on an empty stomach.
For your second serving of the day, follow the same pattern, but consume it 6-8 hours after your post-workout serving.
For Non Training Days: Mix 1 scoop with 4-6 oz. of cold water (or fruit juice), first thing in the morning when you wake up. Your second serving should follow the same pattern 6-8 hours later.
To keep the mixture from setting and clumping, you’ll want to stir vigorously and drink immediately. For even better results, wait 20-30 minutes after taking Cellmass before eating a meal or drinking a shake.
Manufacturers recommend that you use Cellmass for the full 30 days to enjoy the most benefits.
Product Pricing and Guarantee
Cellmass offers a lot of high quality ingredients, but unfortunately, it’s also one of the more expensive products.
“This product works,” says U. Leyva, “but it’s pretty pricey. I paid $60 a GNC, now I’m going to by from online to save money.”
After shopping around, I found that Cellmass could be found for the following prices:
BSNonline.net: $63.99 per 50 Serving Bottle
Amazon.com: $27.49 per 1.76 lb. Bottle
Bodybuilding.com: $38.56 per 50 Serving Bottle
Who Makes CellMass?
BSN was originally founded back in 2001 in Florida and has since been making a name for itself as one of the most advanced sports nutrition supplement manufacturers in the world. BSN’s motto is “Innovate-never duplicate,” so you know you’re getting cutting edge technology with every bottle.
The company has won over 40 consumer-voted nutrition awards since 2005, and despite its popularity, BSN puts the consumer first and foremost in their list of priorities.
Is BSN CellMass Worth Buying?
Consumer reviews are fairly positive, and considering the ingredients, I’d have to give this supplement two thumbs-up.
Although it might not work for everyone and the price is a little high, it does seem to be a viable option for building muscle quickly, safely, and effectively.
How to Use Protein Powder
When it comes to sculpting a healthier, stronger body, everything you need to focus on boils down to essentially two things: your diet and your exercise routine.
Exercise overloads the muscles to the point of micro-trauma, or tiny tears in the muscle fibers, and your diet then fuels your body with the nutrients necessary for repairing and rebuilding these fibers back up again, making them more resistant to tension and stress.
Protein plays a crucial role in this rebuilding process, and it doesn’t matter whether you’re a professional athlete or just another weekend warrior, everyone can use the extra boost that protein can provide.
“[Protein is] necessary to keep muscle and joints strong,” says Joan Endryke, registered dietician nutritionist, “[it] enable[s] the body to manufacture substances, like hemoglobin, insulin, neurotransmitters and others.”
However, do you know how to use protein properly in order receive the most benefits? Is a protein powder necessary for building muscle?
Click Here to See Our Top Recommended Protein Powders
How Much Protein Do You Really need?
According to the Recommended Dietary Allowance (RDA), the suggested amount of protein for a healthy adult is approximately .8 g to 1.8 grams per kilogram of body weight.
To calculate your protein intake :
1. Divide your weight in pounds by 2.2 to find out your weight in kg (or there are plenty of online calculators that will automatically do the math for you).
2. Then multiply that number by .8 or 1.8 (or somewhere in between) to find out how many grams of protein you need daily.
If you’re a sedentary individual simply looking to fill in the gaps of your nutrition, then you’ll want to stick to the lower end of the scale. If, on the other hand, you’re an athlete or bodybuilder who trains for extended periods of time, you’ll experience greater benefits if you increase your protein intake.
For example, if you’re a 154 lb. male who lifts weights and exercises regularly, then your protein equation will look something like this:
154 lbs/ 2.2 = 70 kg
70 kg x 1.5 = 105 grams of protein per day.
Now 105 grams may seem like a lot of protein consume throughout the day, so it might be easy to assume that you need a protein shake just to keep up with it all, but you might be surprised at how quickly that adds up.
Cari Nierenburg, expert at WebMD explains, “Most Americans get more than enough protein each day, and may be getting too much of this nutrient from animal sources, like meat, poultry, and eggs.”
A single egg can offer as much as 6 grams of protein, and a cup of milk or a serving of yogurt can have 8 grams (Greek Yogurt is more concentrated and offers a whopping 17 grams per serving).
If you were to order a cheeseburger with a 4 oz. patty, you’d be consuming 30 grams of protein, if you make it a double…well, you get the idea.
Protein powders and shakes, such as the ones on this site, can offer as much as 20, 30 or even 40 grams of protein per serving, which may be a useful tool for filling in the gaps in your nutrition, but on the other hand, you might not even need one depending on your current diet and exercise levels.
When taking a protein powder or similar supplement, it’s important to take into consideration how much protein you’re already consuming through your diet, and then determine how much more you need from there. While technically you could consume all your protein from a protein powder, most experts recommend that you turn to whole foods as your primary source of protein.
When Is the Best Time to Use a Protein Powder?
When it comes to using protein powders, timing is everything. Since protein isn’t stored in the body like other nutrients, whatever your body can’t use is discarded, so to get more bang for your buck, you’ll want to use protein when it’s most beneficial to you.
However, not everyone can agree exactly when the best time that happens to be. There are various theories, each with scientifically proven benefits, so it’s entirely up to your individual needs and circumstance to determine the best time.
Protein Before a Workout
As mentioned earlier, protein plays a crucial role in the rebuilding of muscle fibers. By taking a protein powder before a workout, you can supply your body with a quick boost of amino acids necessary for preserving muscle mass and keeping glycogen levels in balance.
According to Mike Roussell, PhD, “adding protein prior to your training sessions primes the pump: it starts protein synthesis during rather than after your training session. Pre-workout protein more likely increases amino acid delivery and uptake by muscles during training.”
Whey protein powders are the most popular protein supplements in the industry due to their quick digestion and absorption rates. Studies have shown that whey protein can appear in the bloodstream in as little as fifteen minutes after ingestion.
Protein After a Workout
On the other hand, after an intense workout session, your body will have depleted much of its glycogen stores and protein synthesis will start taking hold.
Young Sub kwon, MS points out “the adaptation of muscle to overload stress of resistance exercise begins immediately after each exercise bout. A single bout of exercise stimulates protein synthesis within 2-4 hours after the workout, which may remain elevated for up to 24 hours.”
In order to maintain maximum muscle growth and experience the best body building results, you’ll need to fuel up with a protein powder within a few hours after an intense workout.
Jeff Volek, PhD, RD, suggests that athletes and dieters split up their protein intake, consuming a total of 10-20 grams of protein both before and after your workout to keep insulin levels raised and prevent muscle catabolism.
Protein in the Morning
During sleep, the body is forced to draw on its glycogen stores in order to keep vital organs and other bodily processes functioning properly. After 5 to 6 hours or more of not eating any food, your body will quickly deplete its glycogen and will then start breaking down muscle protein as a fuel source.
Consequently, your body will need a fast-digesting protein such as whey to prevent muscle catabolism.
According to the British Journal of Nutrition, a study revealed that when people ate high-quality protein foods for breakfast, they experienced a greater sense of sustained fullness throughout the day, making it easier to cut total caloric consumption.
Protein with Lunch
To keep your energy levels up and to supply your body with a steady stream of amino acids, you can power up your lunches with protein as well.
Studies have shown that higher protein intake during weight loss can counterbalance the negative effects on muscle mass.
Ellen Evans, a former associate professor of Kinesiology suggests, “It’s important to eat protein in the moring and through the day so those amino acids are always available . . .it’s easy to add protein into a smoothie or eat a high-protein snack and incorporate a healthier diet into a busy lifestyle.”
Casein protein powders are often recommended, as they can give you an extended release of amino acids. Unlike whey, it takes much longer to digest, so you can stay fuller for longer periods of time.
Protein Before Bed
At night, your body will be working hard to rebuild and repair muscles even when you’re sound asleep, but in order to do so, it needs a steady supply of amino acids and other nutrients.
Opting for a casein protein powder can supply your body with a sustained release of amino acids due to the fact that it is much slower to digest than other types of protein.
Studies have shown that casein protein can remain in the body for as long as 7 hours at a stretch, which makes it the perfect solution for muscle growth and recovery.
As you can see, protein offers numerous benefits no matter what time of day you happen to consume it, and finding the right time to take protein will vary depending on your individual needs and circumstances.
Connie Diekman, RD, leaves us with these final words of advice, “including some [protein] each time we eat can help us make better food choices and trim what we eat the next time we eat.”
So eat up!