We harp about it all day long - protein - it's the perfect food if you want to build big strong muscles, lose weight and get that defined ripped look. But those results require that you only consume the highest quality protein you can get your mitts on. But not only quality matters here, to achieve that ripped look you need to, on a daily basis, feed your body 1 gram of protein for every single pound of body weight. Write down this information and stick your notes in a place you'll see them every day, I recommend your fridge.
The Top Spot - Whey Protein
Whey protein takes the number one spot for its super absorbent powers! This source doesn't take much energy for the body to process and is soaked up into the muscles with ease. It also boosts your immune system and a study at Ball State University, Indiana, found taking a minimum of 0.88g of whey per pound of body weight could prevent the ills of over training from setting in.
Whey protein isolate is a more suitable source for people who are lactose intolerant.
Remember to also eat carbs with your protein, most body builders will mix 30 grams of whey protein and 50 grams of carbs and eat it either side of each workout. Those carbs will provide you with the energy you need to train and also replace the glycogen from your muscles after training. The refined sugars found in quality carbs produce a release of insulin inside your body which will in turn allow your muscles to use the protein a lot more effectively. Thus leading to increased muscle strength and size.
Whey protein is highly recommended if you're focusing on working your abs. The following article will explain more on that topic - How To Get Six Pack Abs Workout
In Second Place - Soya Protein Isolate
Recent medical research has concluded that soya protein can build and strengthen muscles equally as well as its whey protein counterpart. An added bonus comes with the soya containing little to no traces of saturated fats. When you are working out your muscles require a constant supply of oxygen to operate, this is vital for aerobic exercise. Well, good news, soya protein is jam packed full of iron, a mineral which increases the amount of oxygen carried through the blood stream to the muscles.
There have however, been rumours that soya protein can increase the size of man boobs. But please take this with a pinch of salt as there hasn't as of yet been any research to back these claims.
You can boost the effects which soya protein has on your workouts by eating any fruit rich in Vitamin C alongside your protein shake. Vitamin C causes your body to absorb even more iron into the blood, thus allowing an extra supply of oxygen to enter into the muscles, resulting in an even longer, or less strenuous workout session.