August 18, 2022


This type of protein is the primary source of the protein found in milk. It is very slow digesting when compared to whey. It is very high in the AA glutamine and popular in muscle building programs.

Usage: Due to its slower digestion, casein is typically use as a pre-workout and a pre-sleep supplement. It ensures that you have constant supply of muscle building force, while you sleep. It is also a great supplement to take upon waking up to kick start your body’s metabolism.

Egg Albumin (egg white)

Rocky wasn’t the only one who knew about the goodness found in an egg. It is not as high in essential AA’s as the yolk but it is much lower in fat and cholesterol.

Usage: Other than soy, it is one of the best alternatives for those who are lactose intolerant.


A good source of protein but not as good as whey, casein, or other whole food sources like milk or eggs. It has cardio-protective qualities and, also comes in an isolate form. Although soy is also available in an isolate form which increases it BV rating, it is still the least popular form being used by hard body seekers.

Usage: It is a good choice if you are lactose intolerant, vegan, or have other allergies to dairy.

How much do you need?

The recommended daily allowance for adults in the US is .8 grams of protein per kilogram (2.2 pounds per kilogram) of bodyweight, or approximately .36 grams of protein per pound of body weight. That means for a male that weighs 220 pounds, the minimum amount of protein he will need is 79 grams of protein. Now, for those of you who are involved intense forms of exercise and training the requirement number grows to one to 1.5 grams per pound of bodyweight.

There you have it, a basic but solid overview of every muscle seekers best friend…Protein. You have a number of choices to pick from, just remember to choose the source that has the highest BV rating, but won’t break the bank.

If you found this article helpful. Check these out: Testosterone Supplements: The Good, Bad & Ugly; 5 Muscle Building Foods

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About The Author

Dorian Brito brings over 15 years of fitness and rehabilitation experience to ‘LLERO. Dorian has a physical fitness pedigree that can compete with the best of them, holding a B.S. in Exercise Science from Ithaca College, an M.A. in Motor Learning & Control from Columbia University and currently in pursuit of his MPH from Emory University. Aside from the degrees this Exercise Physiologist has experience working with professional athletes as well as in orthopedic physical therapy clinics. But he hasn’t stopped their, aside from his clients and contributions to ‘LLERO Dorian has authored numerous other articles for outlets such as Men’s Health magazine.

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