Guest Blogger Online Nutrition & Health Consultant Halen Hulsebus

1) Protein Supplements should “Supplement” a good diet: A mistake a lot of people make is thinking that by taking protein they are going to get “big.” While consuming quality protein powder will aid in muscle synthesis and recovery, it is important to recognize that real results will come from a clean/balanced diet full of macronutrients and micronutrients and a consistent/challenging weight training protocol. Protein powder simply provides a means to help reach daily protein goals and provides muscles with sufficient amino acids post workout.

2) Know what type of protein you are ingesting: There are several different types of whey protein, which digest at different rates and can be maximized at different time periods. For example, casein is a slower digesting protein that can be taken before bed because it will supply the body with nutrients over a few hours during sleep, while micronized whey isolate proteins will digest quickly and can be used immediately post workout for quick absorption. If you cant afford to spend money on multiple different types of protein powders, get a blend that has both types of whey such as Pure Advantage’s or create a homemade casein protein by mixing a micronized whey isolate protein powder with milk to help slow down the digestion and absorption.

3) Do your homework: Most supplements, including protein powders, are not regulated by the FDA. With that being said, make sure that the protein your consuming has been tested for legitimacy, accuracy, and quality. Any company can come out with a supplement claiming there is “x” amount of protein in a scoop of powder and then upon testing be found to be inaccurate. is a great website that provides valuable information on supplement quality and will help you make the right choice.

4) Have fun with your powder: While it is pretty standard to have a protein shake mixed with water post workout, get creative and add powder to different meals throughout the day. One of my personal favorite ways to use whey is to add some to my oatmeal in the morning. Mix it thoroughly and you have yourself a great tasting breakfast packed full of both carbs and protein.  I also like to use whey protein when making protein pancakes or waffles.

5) Protein is your friend: As discussed previously, adding in protein powder is a good way to supplement a good diet and help reach your daily protein goals. About 1 gram to 1.5 grams of protein per pound of body weight is a good standard to follow when deciding how much protein to consume in a day. While some individuals are scared to consume “too much” protein, what they fail to realize is that most of your bodily functions and reactions on the cellular level not only use and require carbs, but protein as well. Consuming a standard 1 gram to 1.5 grams of protein per pound of body weight will actually boost your metabolism and allow you to burn more calories (energy) throughout the day.  Make sure your making protein your dietary friend.


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