With heavy weight training, our bodies demand more protein in order to recover and grow. The typical amount recommended for a person is .7 grams per pound of bodyweight per day. With intense training our bodies can use more - up to .9 grams per pound. Obviously, it is simple just to round the .9 up to 1 gram per pound of bodyweight. While bulking, some lifters take as much as 1.5 grams per pound. I recommend not going over that amount.

To beginning lifters, our supplement shelves look like a toy store, but time and time again I say, "Protein is the basic supplement you need to start out with. Stick with it for six months before you consider other supplements like creatine." Protein is the basic supplement containing the "building blocks" for muscle, and it is the only supplement a beginner should consider.

Surely, someone is saying what about vitamins, anti-oxidants, etc.? That's why I suggest two protein supplements: a good meal replacement and a protein powder. Today's MRP's are designed as an all-in-one nutritional source including vitamins and anti-oxidants. If you've been taking vitamins with your MRP, check the labels to make sure you are not getting too much of a good thing. Use an MRP for a small meal or two and use a protein powder like IsoBolic or Whey Complex Plus as an after-workout drink and possibly a bedtime snack. If you don't use an MRP and prefer just a protein powder, you probably want to consider a vitamin supplement as well.

When considering what type of protein supplement to use, remember that whey absorbs rapidly and other proteins like casein and egg albumin absorb more slowly. That's why I believe a blended protein is ideal in most cases. The whey assimilates rapidly when you need it post-workout and the casein and egg proteins absorb more slowly - "time-released" - (as they are sometimes hyped) which prevents your body from using muscle tissue as a protein source between meals. Some blended proteins I recommend are listed above like IsoBolic and Whey Complex Plus. Pro Complex is also a great choice. Proteins like IsoBolic are now also adding digestive enzymes to further enhance your body's usage of every gram of protein you provide it.

Also, although many protein supplements provide a wide array of amino acids, I've found supplementing additional aminos to be most essential to training. A couple of great recommendations are BCAA 1000 caps by Optimum Nutrition or Amino Gold Caps by Ultimate Nutrition. If you are using any of the new ready to drink protein formulas, like Isopure bottles, Myoplex Ready-to-Drink, or Designer Protein Blast drinks, amino acid supplementation is a must because these formulas don't have the amino acid profiles that are available in powders.

Finally, you can keep a constant supply of protein in your desk, briefcase, backpack, or wherever with the large variety of protein bars now available.

I suggest starting a journal to keep track of your diet if you haven't already. Count those grams of protein and make sure you get enough. You will notice the difference if you haven't been!