Understanding Protein intake with Muscle Building

When I first started lifting I knew that I needed to take in more protein, but I didn't understand the different types. I still don't understand every detail, but after learning from many other long-time athletes and body builders, I've learned some simple guidelines.

Just drinking any ol' protein shake once a day isn't going to do you much good at all. You need at least 1 gram of protein for every lbs. you weigh. So if you're a 180 lbs. guy, you need at least 180 grams of protein.

Protein from food is the best kind, but it's nearly impossible to get enough to build serious muscle... you need supplementation if you're trying to build lots of lean mass.

You need a protein shake that contains a good mix of proteins in the morning. There are many different ones out there that do just fine. Muscle Milk is one good one. I like to mix in a serving of oatmeal into my shake in the morning for the carbs etc.

You need a fast acting protein, like Whey, directly after your workout. It's good to get one that also contains a good amount of carbs to replenish them. If not, be sure to take in some good carbs with it, or directly after it.

Lastly, you need a protein that breaks down slowly, like Casein, at night because muscle actually grows during rest and at night when you're sleeping is the longest time your body goes without taking in protein through food. So taking in some Casein at night is very important!

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