If any of those apply to you, then yes, I would recommend you consider
taking a protein supplement.

Protein is critical for processes such as muscle repair and immune
system function...if you're not getting enough or if the protein quality
from your food is too low, your results (and potentially your health)
could be compromised.

In fact, in my experience (this happened to me in my second year of
training), if you're not getting enough quality protein, you may find
that your fat-loss results stall out as well. At the time, I was trying
to lean out but didn't yet fully know what I was doing nutritionally...
in an effort to cut calories, I cut my protein down too much and hit
a grinding plateau for several months. As soon as I started upping
my protein intake, the fat started coming off again.

The amount of protein you need on a daily basis is the subject of
HEATED debate in the fitness world...if somebody asks me for a
specific recommendation, I use 1 gram per pound of bodyweight,
but truth be told, I actually NEVER count protein grams myself. To
me, it's a waste of time.

I just eat plenty of protein-containing foods throughout the day and
take a good protein powder at the most effective times to do so, to
make best use of it.

It's WAY too easy to overcomplicate things and end up obsessing
about stuff that doesn't really make a difference "in the trenches,"
so to speak.

---

Question #2 - How Do I Best Use Protein Powder?

I've actually changed my mind on this over the years, and even just recently.

Research is coming out showing that your OVERALL protein intake
that has a BIG impact on recovery and results, i.e. in a given 24 hour
period. That means you should focus on your daily overall protein
intake....getting enough quality protein over the course of the day.

That being said, there is ALSO research showing that protein timing
CAN be beneficial at specific times.

So for me, I take supplemental protein at several key times of the day:

1. If I'm training for mass, I'll take a scoop of protein about 20 minutes
before a workout to get some amino acids into the system before
training. That means they're immediately available for recovery when
I'm done...the muscles don't have to wait for the protein to digest
because it's already there. If I'm training for fat-loss, I'll train fasted
to take best advantage of the Growth Hormone response to training
on an empty stomach...so no protein.

2. I'll take a post-workout protein drink in all cases. This is done
within 10 minutes or so of training, along with a simple carb (I use
organic honey for the carb).

3. If I'm in a hurry and either don't have any protein source convenient
to eat or don't feel like making something. In this case, it's not about
timing...it's about overall daily protein intake.

I don't personally take protein supplements with meals (nothing
wrong with that, though, if you want to do it to increase your daily
protein intake). I also never take a protein supplement right before
bed (I prefer to let my digestive system rest...this also goes back to
the point about the 24 hour protein intake being more important).

I don't pre-make a protein shake to set beside the bed, in case I wake
up in the night (I NEVER wake up ;) and I would totally recommend
against setting your alarm to drink one. You're better off getting
quality sleep than interrupting it with an alarm just to drink a protein
shake that won't make any difference to your results anyway.

---

Question #3 - Which Protein Powder Should I Use?

If you thought protein intake and timing was controversial, here's where
it gets REALLY dicey...

Just about EVERY supplement company under the sun makes a protein
powder and just about every compnay simultaneously claims to have
the best one.

Well, in my experience, it's totally NOT worth getting a cheap protein
powder. Not at all. Cheap protein can actually clog up your digestive
system and make the good food you're spending your money on not
digest properly or fully. And nobody likes the end result of THAT.

You're much better off going with a high-quality protein powder and
just using it at the most "high impact" times to make it the most cost-
effective.

Some of the better ones that I've used are Designer Protein, Iso-Smooth
(from Blue Star Nutraceuticals), Prograde, MetRx (the original formula),
Syntrax, IsoPure, and Muscle Milk (I actually know the lead protein
buyer for this company).

The one I've gravitated towards using the most these days is BioTrust Low-Carb.
It's a blend of whey and casein proteins (specifically micellar casein,
which is a VERY high quality protein...it's the protein MetRx used to
use before other companies started copying them and underpricing
them...it got too expensive for them to keep using in their formula).

BioTrust is definitely a company I can personally vouch for. The owners
of BioTrust (Joel Marion and Josh Bezoni) are friends of mine and I
know for a FACT the level of research that goes into their products.

Let me put it this way...having been taking protein supplements for
more than 24 years, theirs is one of THE best I've used, both in quality
and in taste (even my wife likes it and she's WAY more picky than me
when it comes to protein flavors). I've been using it almost exclusively
for more than a year myself.

Now, let me just say up front, this protein is not cheap...

...so I've arranged with these guys to get you a limited-time 20% discount
on their Low-Carb protein. Just use the code "madscientist20" when
you check out and you'll get that 20% off on your order (even
on the package deals).

And just fyi, the video on their page is interesting, but if you don't
want to spend the time, just close it off then click on the "read more"
link in the product description...it'll give you a good rundown of what
separates their protein from the rest and what the company is all about.

Get your 20% off BioTrust Low-Carb protein here (coupon code "madscientist20")

Enjoy!

Nick Nilsson
The "Mad Scientist of Muscle"



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