A proper diet consisting of approximately 40% carbs, 35% protein and 25% fats is a good range for most musclebuilding athletes to begin reaching their lean-mass target numbers. When your body doesn’t have the necessary amino acids at times needed, it goes into negative nitrogen balance and begins to consume muscle tissue. Whey is an excellent protein source at certain times during the day. However, protein blends taken throughout the day may have the advantage. Proteins categorised into three primary groups: fast release, medium release and slow release. Which category is the most effective for weight-training athletes has been a difficult debate.

Fast Release: Increases blood amino acids levels rapidly, but amino acid levels also fall quickly — source: Whey protein-peptide and isolate.
Medium Release: Takes slightly longer to raise blood amino acids levels, but also drops slower — source: Soy protein isolate or milk protein isolate.
Slow Release: Provides a gradual increase and maintains blood amino acid levels for a longer duration of time — sources: Casein protein.
Each of these individual protein sources has their unique benefits, try this try each one or a blend of the best two and see how it works for you.

TYPES OF PROTEIN USED IN POWDERS.
The protein used in protein powders can be divided into two categories: animal-sourced proteins, milk protein derivatives like whey and casein and egg white and vegetable source proteins, soy, rice, pea, hemp and sprouted grain proteins.

WHEY PROTEIN
Whey protein is derived from milk. Whey is by far the most popular type of protein used in protein powders. For most people, it’s the best all-around choice based on taste, quality and cost. Whey protein
comes in two varieties,
whey concentrate and
whey isolate. Whey concentrate is more economical per gram of protein. It has a low lactose level that is well tolerated by most lactose-sensitive people. It has trivial amounts of fat and carbs relative to your overall nutrient intake. Whey concentrate is typically the best-selling category of whey. Whey isolate
is virtually fat-free
for those wishing to eliminate as much
fat from their diet as possible. It generally is lactose-free for those few individuals who are very sensitive to the low-lactose levels found in whey concentrate.
Tip: Check the label information to find out exactly what protein types contain. The
name of particular protein powder may not indicate what specific types of protein are used in the product.

CASEIN OR MILK PROTEIN
Like whey protein, casein protein is another milk protein derivative. The key difference very sensitive to the low-lactose levels found in whey concentrate.
Tip: Check the label information to find out exactly what protein types contain. The
name of particular protein powder may not indicate what specific types of protein are used in the product.

CASEIN OR MILK PROTEIN
Like whey protein, casein protein is another milk protein derivative. The key difference between whey and casein is the absorption in the digestive system, and casein is absorbed slowly and steadily than whey. Taste-wise they are similar.
Tip: Casein protein may not appear on labels as casein protein. It usually appears as Calcium Caseinate.

EGG WHITE PROTEIN
Egg white protein was the most popular type of protein supplement for many years before milk proteins surpassed its popularity due to their better taste and lower cost. Like milk proteins, egg white is also naturally very low in fat and carbs. Egg white protein is cholesterol-free and an excellent choice for those who wish to avoid dairy products.

PLANT PROTEINS Among the vegetable source proteins, soy protein, rice protein and pea protein are by far the most popular. Soy and hemp protein are unique among vegetable protein sources in that they supply all eight essential amino acids. Others are derived from a variety of sources, including peas, sprouts, and grains and seeds like brown rice, quinoa, millet, spirulina, chia and more. They’re rich in vitamins and minerals, and often provide antioxidants, amino acids, fibre and more. Plant proteins are typically suitable for vegetarian or vegan diets. They’re also well tolerated by lactose-sensitive individuals.
TIP: If you are trying a protein for the first time, buy the smallest size possible. Once you’ve found a product you like, the most significant size offers the
best value and gives you substantial savings over smaller sizes.

BODY TYPE AND PROTEIN PORTIONS
The amount of protein an individual consumes is based primarily on lean body mass and your goal.
It depends on the type of genetics, as there are three body types: