Guide on protein supplementation

This outline dispels a lot of the myths regarding protein supplementation. To give you a quick review of the talking points:

• Generally the recommended amount of protein intake is 1 gram per pound of body weight. This is very general and should be modified if needed to help produce muscle gains. If one is a hard gainer then protein intake should be increased to 1.5 grams/pound of body weight. This amount includes all protein-supplements and food.
• Animal based protein is inferior to animal based protein because of incomplete amino acid composition. 
• Dairy and eggs are great,complete protein sources. If consumed in moderation they will not make you fat or raise cholesterol levels. Excess simple carbs will.
• Protein powders are great supplements but the best source of protein is whole protein foods. Use powders as a quick extra protein source. 
• Protein is great for causing increased protein synthesis in muscles but will only help lead to increased muscle mass. Make sure to follow a complete muscle building workout program.

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