Whey protein for gaining muscle mass. Taking protein to gain muscle mass - tips for beginners

In order to effectively gain muscle mass, you need to consume enough protein. A large number of people cannot eat well 5-6 times a day (which is necessary for gaining weight), so protein is a salvation for them. From this article you will learn, how to take protein to gain muscle mass. I will also give answers to such popular questions as: how much do you need per day, can it be combined with other supplements, is it better to use before or after training, etc.

Just so you understand, protein is a high-protein sports supplement that is intended for both gaining muscle mass and losing weight. It is made from natural food products. There are different protein options (whey, casein, egg, etc.). I won’t go too deep into the explanation, because I’ve already fully described what protein is and what it’s for. (if interested, read the “Sports Nutrition” section). In this article, we will look specifically at how to properly drink (consume) protein to gain muscle mass.

In short, you can take protein at absolutely any time of the day and for absolutely any person. (unless you have an individual intolerance). The only thing to consider is that there are different types of protein that are best suited for certain periods of time. For example, it is better to take a quick form in the morning and when it is necessary to saturate the body with the necessary substances as quickly as possible. Slow is best taken before bedtime and when you know in advance that you will not be able to eat in the next 3 to 4 hours. Below you will see a list of frequently asked questions and their answers that will help you understand this issue in more detail.

How much protein should you take per day to gain muscle mass?

Before answering this question, many parameters need to be taken into account. (how much protein do you need per day in general, what is the lack of natural products, individual tolerance, training goals, etc.). On average, I would recommend taking 1 – 2 servings of protein per day. For example, if you don’t have time to eat a full meal, then 2 meals can be replaced with protein. Whatever one may say, this is still an additive, and still the main emphasis should be on.

When to take protein to gain muscle mass?

As I wrote above, you can take it absolutely at any time of the day. But, if we consider fast (whey) protein, then the best time is: in the morning (after waking up), between main meals (during the day) and after training. If we consider slow (casein) protein, then the best time is: between main meals (during the day), before training (will fuel your muscles with essential amino acids throughout your workout) and before bed (will fuel your muscles with essential amino acids throughout your sleep).

Is it possible to drink protein without training to gain muscle mass?

Protein is a regular food, so it doesn't matter whether you're working out or sitting on the couch all day. You can use it in any case. Another thing is the expediency of the reception. When present, the body needs to consume increased amounts of protein foods in order to fully progress (the purchase is worth the money). And when you sit at home all day, you don't need to consume a lot of protein. You can easily get your required amount from regular food products, and buying protein is wasted money.

Is it possible to drink protein in the morning to gain muscle mass?

Morning is a great time to take protein. During sleep, your body spent its resources, and now it is time to replenish them. I recommend drinking whey protein in the morning, as it is fast and can instantly replenish lost resources. But, instantly, this does not mean within 5 – 10 minutes. What I mean is that it will be faster than if you ate regular solid food or drank casein protein. Also, in addition to protein in the morning, the body needs carbohydrates. Oatmeal with milk and honey + a serving of whey protein = a great breakfast.

How to properly take protein to gain muscle mass for ectomorphs and endomorphs?

In principle, it does not matter whether you are an ectomorph or an endomorph - the rules of admission are absolutely the same (in the morning, between meals, before training, after training, before bed). The main role will be played by the total calorie intake of the diet. Protein simply fits into this total calorie content as a source of protein food.

Is it possible to drink protein before training to gain muscle mass?

Yes, taking protein before training will be very helpful. But, I recommend choosing casein protein, as it is a slow source of protein food. Casein protein is digestible for a long time, which will allow your body to receive the necessary amino acids for a long time. You can eat carbohydrates 2 hours before training (eg oatmeal + banana) and drink a portion of protein. But you can do it a little differently. Eat complex carbohydrates 2 hours before training (eg pasta), and then after 60 minutes (one hour before training) drink a serving of casein protein and eat a banana.

Is it possible to drink protein during training to gain muscle mass?

I don't see much benefit in such manipulation. In my opinion, this is not very reasonable. Firstly, you will clog your stomach and it will be difficult for you to train intensely. Secondly, during training the body needs more energy (carbohydrates) than building materials (proteins). If you lack energy during training, then mix 15g of sugar in 1 liter of water and drink gradually during training. Sugar is carbohydrates that will provide the body with the necessary energy.

Is it possible to drink protein after training to gain muscle mass?

Yes, you can consume protein after a workout. This move will allow you to saturate your body with the necessary amino acids as quickly as possible, which will subsequently have a positive effect on recovery and, ultimately, muscle growth. For this purpose, I recommend choosing whey protein, as it is absorbed by the body as quickly as possible. But this is not a prerequisite, because the so-called “protein-carbohydrate window” does not exist. If you eat 60 minutes after training (and not immediately), then nothing bad will happen to your muscles.

Is it possible to drink protein at night to gain muscle mass?

Eating at night is as important as any other meal. It is very important that you replenish your owl's body with enough protein food before going to bed so that during sleep he does not starve and does not destroy his own muscle mass. Casein protein at night is the best option. This type is slow, which allows your body to receive the necessary amino acids throughout your sleep.

Is it possible to drink protein after meals to gain muscle mass?

Since protein is a common food, I think the answer to this question is obvious... of course you can. You can combine it with solid food (for example, for breakfast you can do this: oatmeal with milk and honey + a portion of whey protein). You can also eat a full meal of solid food. (for example: pasta + beef + vegetables) and top it all with protein to increase the protein level.

Is it possible to drink protein with creatine to gain muscle mass?

Yes, these additives can be combined together. There will be no negative consequences. I also recommend adding simple carbohydrates here so that there is a greater release of insulin. (it is needed for efficient transport of creatine). For example, you can add a piece of chocolate, honey or fruit.

Is it possible to drink protein with a gainer to gain muscle mass?

Protein + gainer = the most powerful shake for gaining muscle mass. Powerful because you get a high-calorie, high-carbohydrate-protein mixture. This cocktail will saturate your body with all the necessary substances required for productive work. You can mix them with milk.

Can I drink protein with bcaa (amino acids) to gain muscle mass?

Yes, you can. But why? I don’t see the point in using protein with bcaa, since these bcaa are in the same protein. If you drink protein, then buying individual amino acids is money down the drain. If you have a choice what to buy: protein or bcaa, then take the protein. If you have a choice of what to buy: two proteins or protein + bcaa, then buy two proteins (whey + casein).

In this article, I tried to answer the most popular questions so that you get the right picture in your head about how to properly take protein to gain muscle mass. But, if I haven’t touched on some issue that is very important for you, then ask in the comments. I will be happy to answer it!

P.S. I also recommend that you allocate some of your precious time to watch this video.

Sincerely,

Protein is an indispensable food mixture for athletes, which is a concentrated protein. Eating protein allows the body to establish a positive nitrogen balance: a condition in which protein is not excreted from the body, but accumulates, forming muscle tissue.

The daily dose of the substance compensates for the energy consumption that is inevitable for an athlete, strengthens muscles and other tissues of the body, keeping the body in good shape. When choosing a protein for muscle growth, it is important to figure out which one is best for you - taking into account the characteristics of your body and sports direction.

Protein shake or regular food?

It is easier for the body to assimilate liquid food than to digest coarser food.

With a lack of protein and the pace of physical activity, the human body will gradually begin to wear out. Theoretically, the required amount of the substance can be obtained from food, if you know which of them are richest in protein. However, experienced bodybuilders do not advise completely abandoning the use of cocktails. Why?

• The maximum amount of protein is found in products of animal origin - meat, eggs, cottage cheese. However, this food is also saturated with fats, which do not contribute to maintaining athletic shape. Protein powder is almost completely free of excess substances.
• Regular food does not always allow you to accurately calculate the amount of protein it contains. Cocktail manufacturers provide specific numbers indicating the substances present in the mixture.
• The properties of food products directly depend on storage conditions, expiration dates and other factors that are not always possible to track.
• Food may contain harmful impurities that can neutralize the effect of protein.
• In order to constantly maintain the body in a state of anabolism, the athlete would have to eat at least 6 times a day. With intense training and a busy schedule, this option is simply not possible. But the drink in a convenient bottle is easy to take with you and take at any time.

What types of proteins are there?

drinking a cocktail is much faster and easier than eating a pack of cottage cheese

Three types of protein are used in the production of cocktails:

1. Whey. This protein is most quickly absorbed by the body and begins to restore muscles. The product is the most expensive, but also loved by athletes, since it can be consumed directly. Depending on its internal composition, whey protein is further divided into three types:
   • Concentrate - 65% proteins;
   • Isolate - 85% proteins;
   • Hydrolyzate is a mixture that is maximally saturated with proteins and is absorbed by the body in the shortest possible time. But the cost of this drink is the highest.
2. Casein. This species is absorbed for a long time and slowly, but at the same time efficiently performs its protective functions. Unlike the previous type, casein does not dissolve in water, which is why it takes a long time to digest. However, removing the substance from the body is difficult, so casein protects muscles from possible catabolism for a long time.
3. Complex. This mixture includes different types of proteins and allows you to achieve the most attractive ratio for the athlete.

   The protein complex allows you to find the “golden mean” between the reconstructive and protective functions.

Which protein is best for gaining muscle mass?

How to take mixtures?

It is not recommended to save on protein; choose one of the expensive options

The daily protein intake and cocktail intake schedule are individual for each bodybuilder. What matters is weight, the ratio of fat to fat, age, the intensity of the load and the direction in which the athlete is engaged. Thin people need less protein than overweight people, and women need less than men.

The average indicator is the use of 1 - 1.7 g of protein per kg of weight. On average, one serving of a protein shake contains 30 g of the substance.

The time of administration directly depends on the type of protein. For immediate effects, the whey can be consumed before and after, as well as between breakfast and lunch, lunch and dinner.

Which protein is better to choose?

Remember that you need to consume protein in combination with proper diet and exercise

Modern Western proteins are approximately equivalent in effectiveness. When choosing the appropriate option, you should first of all pay attention to the type and composition of the product rather than the brand name. We can certainly say that it is not worth using domestic products: our developments are still far from Western achievements. And here are the most popular brands of foreign proteins, divided depending on the type:

Whey:

• Whey Gold Standard is the absolute leader in the world market, recognized as the most rapidly digestible protein. Thousands of athletes have seen its effectiveness, and the price is reasonable in relation to the result.
• Elite Whey Protein Dymatize is a product rich in substances that can compensate for lactose intolerance. It is easily accepted by the body and acts almost instantly.
• 100% Pure Platinum Whey is one of the best products on the market today. By developing this protein, the company aimed to help athletes cope with catabolism caused by overload. In addition, the cocktail has a very pleasant taste.
• Zero Carb is an isolate protein. The product is more expensive compared to other serums, but this is justified by its effectiveness. The production uses a complex purification method that completely removes carbohydrates and fats from the composition.

Complex:

• BSN Syntha-6 - the protein content in this product is low (only 50%), but this is fully compensated by the presence of other useful components. It contains valuable amino acids, fiber, and fats necessary for the body. The product is perfect for skinny athletes who need to gain weight without compromising their muscles.
• Probolic-SR - ensures the supply of valuable substances to the body for a long period - up to 12 hours. It has a pleasant taste.
• Matrix 5.0 Syntrax - has a universal composition, devoid of harmful components and unreliable sources of protein. Perfect for thrifty buyers, as it has an affordable price that does not compromise efficiency.

Casein:

• 100% Casein Gold Standard. The name of the company, Optimum Nutrition, a market leader, speaks for itself. A high-quality and healthy cocktail, known for its seductive chocolate taste.
• Syntrax Micellar Creme - made from natural natural casein, which has not been processed. Recommended not only for athletes, but also for ordinary people struggling with excess weight.

Each of these brands is a time-tested product, tested by many athletes and has its own adherents. You can fearlessly choose any one and evaluate it yourself. But if you don’t want to experiment, try the products of the American leader Optimum Nutrition, and the result will not take long to arrive.

How a novice athlete can check the authenticity of a protein:

When purchasing a gym membership in order to increase muscle mass, lose weight, or improve shape, many are interested in visible and stable results. Protein is the most essential element for muscle growth. From the point of view of performing the task of losing weight, it also turns out to be valuable, but not because it has a fat-burning effect. The latter is a strong misconception for beginners who are at the forefront of building ideal body proportions. The predominance of protein foods in the diet (in combination with fiber) helps speed up metabolism. However, when entering the body with familiar foods, protein is not absorbed in full. A good protein, which is the same protein, but in the form of an easily digestible powder, helps ensure a sufficient supply of nutrients. Having become interested in the issue of purchasing dietary supplements, in particular protein, many begin to get confused about the variety of product brands, specific purposes and methods of consumption.

In what form is the protein available?

The classification of types of protein powder is based on its properties: rate of absorption into the blood, degree of saturation with amino acids. Depending on these indicators, the optimal time of admission varies.

The best protein to use before going to the gym and after classes is whey. It, in turn, can be an isolate, concentrate and hydrolyzate. The first type contains up to 95% protein and is characterized by an almost complete absence of lactose and fat. The latter are present in small quantities in the concentrate, where the percentage of protein reaches a maximum of 89. From a biological point of view, the hydrolyzate is the purest protein (its share in the composition is 99%), such a protein is the most expensive.

If whey protein is absorbed in an average of an hour and a half, casein will saturate the body with nutrients for 10 hours. This circumstance encourages you to drink casein protein at night to fuel your muscles during passive rest.

Soy protein has a certain category of consumers. Having an inferior composition of amino acids and being created exclusively from protein of plant origin, this type is optimal for girls and those who are strictly lactose intolerant. Soy protein provokes a decrease in testosterone and increased production of female sex hormones. The absorption rate of three hours allows you to use the powder after the training process.

Opens the top 10 best proteins Dymatize ISO-100. The product is a type of pure whey isolate. Suitable for those who are seriously working in the gym to increase muscle volume and seek to slow down the process of fat accumulation. Dymatize ISO-100 is ideal for the drying period due to its zero carbohydrate content. Perfectly stimulates recovery processes, allows you to gain 7 kilograms of muscle mass in eight weeks when consumed 2-3 times a day. A unique feature is that the isolate is hydrolyzed, which means it will be absorbed much faster. The combination of glutamine and taurine in the composition will ensure the growing effectiveness of strength training.

Ranked ninth in the BPI Sports Best Protein ranking. It is a protein mixture where whey is presented as a concentrate, isolate and hydrolysate. These components ensure the formation of a powerful protein matrix that supports muscle growth and does not allow them to disintegrate. The latter is due to a thorough selection of amino acids. Suitable for use by both girls and men with a difference in dosage of one measuring spoon. It will be an excellent rational addition to your daily diet while working on body contour. The most popular flavors of BPI Sports Best Protein are banana and butter cookies.

Next on the list of the best is Universal Nutrition Animal Whey, a product from a US company called Universal Nutrition. The composition contains ideal proportional combinations of purified protein types, the action of which is supported by a powerful set of amino acids. The protein was created using modern technologies that make it easier to tolerate the components and relieve the consumer of side effects in the form of mild disorders of the digestive system. Animal Whey is most soluble in skim milk or plain water. It is recommended to use three times a day; for professional weightlifters and bodybuilders, a double dose (2 scoops) can be used. The line includes vanilla ice cream and chocolate flavors.

7. MusclePharm Combat Powder

MusclePharm Combat Powder complex protein is a harmonious combination of five types of protein nutrients with different absorption rates. In addition to the presence of all types of whey protein, the composition includes egg white and casein. It will be an excellent option if you need to provide the body with protein for a long period (for the duration of the daily sleep requirement - 8 hours). Combat Powder successfully functions as a source of amino acids and contains enzymes that ensure complete absorption of substances without compromising digestion. Can be included in any diet, including those with an extremely reduced amount of carbohydrates. There are a variety of flavors, including non-standard ones (cinnamon rolls and orange cream).

6. Optimum Nutrition Gold Standard 100% Casein

Manufacturer Optimum Nutrition presents the best long-lasting protein powder on the market - Gold Standard 100% Casein. It is due to the presence of casein, which is commonly called a “slow” protein. If such a protein is not relevant during the period before and after training, then the rest of the time its effect will be appropriate. The main advantage is the saturation of the body with those amino acids that cannot be synthesized independently under normal nutritional conditions. Reducing the level of catabolism during time free from visiting the gym is another advantage of this protein. At the same time, it creates a non-straining feeling of satiety, which will have a positive effect on the quality of rest at night. After taking it, the nitrogen balance remains at a positive level for 7 hours.

5. Cellucor COR-Performance Whey

Cellucor COR-Performance Whey occupies the middle of the protein rating. Cellucor positions its product as the best protein produced on the basis of whey isolate and concentrate. One spoon contains 15 grams of protein, which is quickly transported with the participation of special compounds, digestive enzymes. Cellucor COR-Performance Whey protein mixes quickly in cold water and has a non-sweetening taste. With stable use, there is an increase in productivity and endurance indicators. The manufacturer notices that there is no need to regularly interrupt consumption cycles, arguing that the product is completely safe. Better results are seen when used in combination with creatine (for progress in lifting weights), carnitine (for cutting) or BCAA (when the main goal is to prevent muscle breakdown and recover in the short term).

4. Syntha-6 BSN

Syntha-6 BSN is the best protein if you choose versatility as your main competitive quality. The composition combines 6 types of proteins that are completely absorbed over different periods of time. The ability to combine whey and casein protein has made Syntha-6 popular and in great demand. A successful combination of components has become a factor that has a positive effect on the uniform absorption of amino acids by the body. One meal is equivalent to the amount of protein contained in four chicken eggs and a serving of chicken breast, with the difference that nutrients from food are absorbed by 30%, while protein “without loss” delivers the necessary nutrients. The product suppresses the process of breakdown of muscle structures and allows you to diversify the usual protein component in your diet due to the variability of tastes. Omega-3 fatty acid supplements may be the only viable supplement.

3. JYM Pro JYM

The company of the same name introduced its product only in 2014, but JYM Pro JYM is already listed in the ratings as the best protein in the line of similar ones. Consisting half of casein, the drug is a complex product. 10% is egg protein, the rest is whey protein in isolate form. To maintain a constant supply of protein to the body, protein can be taken within half an hour before and after strength training, as well as before bed and immediately after waking up. On days when a visit to the gym is not planned, the mixture is taken between meals. It is not recommended to use JYM as a separate source of protein, ignoring the corresponding nutrients in the main diet.

2. Phase 8 MuscleTech

Second on our list of the best protein blend-based sports supplements is Phase 8 MuscleTech. The quality of premium protein was achieved through the use of eight protein components, including hydrolyzed isolate, casein, whey and milk protein concentrate. Phase 8 MuscleTech has a prolonged effect (up to 8 hours). It is recommended to consume up to 4 times a day in a dosage of 26 g. Effective during periods of heavy cutting training, when the main task is to preserve muscle mass, ensure growth against the background of a low-carbohydrate diet and the need for rapid recovery. The optimal solution for the final meal before going to bed. Phase 8 MuscleTech protein contains calcium, glycine and taurine, which allows you not to feel a deficiency in microelements, not to reduce the intensity of cardio training (to create definition) and perform endurance exercises.

1. 100% Whey Gold Standard (Optimum Nutrition)

Topping the ranking of the best proteins is 100% Whey Gold Standard. The isolate, in tandem with the whey protein concentrate in the composition, was filtered at the molecular level, which made it possible to create a product in the form of a pure protein resource. The rapid absorption that characterizes the protein is due to the action of molecular peptides of whey. Optimum Nutrition technologies have created a priority model in the line of fast-acting protein supplements. Enzymes have made a better protein available to athletes who have difficulty tolerating lactose but don't want to give up progress in training with heavy weights. The powder contains glutamine and BCAA in the amount of 4 and 5 grams for a standard single serving of 30 g. 6 doses of 100% Whey Gold Standard are allowed during the day at a dosage calculated from the ratio of “1 kg of weight - 2 grams” of protein.

To gain muscle mass, girls and men cannot do without the most important element in nutrition - protein. Thanks to protein, it ensures the construction of muscle tissue. Since the protein is made from food raw materials, its compatibility with the human body is not questioned.

There are a large number of different types of products on the sports nutrition market - slow and complex proteins, isolates and concentrates. Some types of protein can help girls lose excess weight; for beginners, nutrition has been developed that increases strength and endurance. To figure out which protein is better, it’s worth considering its types in detail and giving a rating of the best proteins of 2017.

Types of protein

Protein intake promotes intensive growth of muscle mass and the effect of its consumption directly depends on the type of product consumed. Numerous scientific studies have proven that the better and faster protein is absorbed in the gastrointestinal tract, the more intense muscle growth will be. To gain muscle mass, whey proteins are mainly used, which have several forms:

• Whey isolate- the purest protein, practically free of impurities. It restores energy and muscle condition as quickly as possible, while being completely absorbed by the body in a short time, which promotes intense muscle growth. Accordingly, the price of isolates is very high.
• Whey concentrate. The production of this protein is not complicated, and therefore the degree of purification of the product is not maximum. The concentrate may contain impurities up to 40-50% of the total mass of the product. At the same time, anabolic properties are preserved, and the price of concentrates is low.
• Hydrolyzate. To increase the rate of product absorption, during the production of hydrolyzate, the protein is partially fermented. At the same time, the body does not spend time breaking down protein, instantly assimilates it and increases the anabolic properties of the product. The hydrolyzate price is usually the highest.

Based on what substance the protein is made on, it can be:

• egg;
• whey;
• casein;
• soy;
• collagen.

Egg white has the highest degree of absorption, and whey isolate has the highest rate of breakdown.

Casein protein is suitable for long-term energizing of the body. This type of protein has a complex composition and is produced by enzymatic milk curdling. When casein protein enters the body, it forms a protein mass, the digestion of which takes a lot of time.

Thus, casein protein provides the body with amino acids for a long period and suppresses appetite. However, the anabolic properties of casein protein are significantly lower than other types of protein.

Soy protein is the most popular among girls, as it promotes weight loss, and this protein also has a positive effect on the amount of cholesterol in the blood. Collagen protein is often used as an additive to basic protein mixtures; it has a positive effect on the skin, ligaments and joints.

Protein rating 2017

For gaining muscle mass, whey protein is considered the best protein. Regardless of whether it is produced from a concentrate or is a pure isolate, its absorption rate is the highest and the anabolic response, accordingly, is the strongest.

Casein protein and mixtures of fast and slow proteins are certainly inferior to whey protein in terms of efficiency in terms of muscle growth.

So, TOP 5 best proteins in 2017:

1. Whey Gold Standard Optimum 100%. Over the past years, this sports nutrition has been at the top of the list of the best proteins, and this year it occupies the top line of the rating, winning the title of best protein. The quality and effect of the product are indisputable, however, due to the high popularity of these whey isolates and concentrates, their prices are high - you will have to pay an average of 2000 rubles per kilogram of the mixture.
   
2. Syntrax Matrix– a complex protein with an excellent price-quality ratio. It not only promotes muscle growth, but also improves immunity and has a pleasant taste. Its average cost is 1,500 rubles per kilogram of product.
   
3. MuscleTech Nitro-Tech Performance Series– isolate, protein concentrate and creatine in this sports nutrition guarantee rapid muscle growth and place it in third place in the top of the best proteins of 2017. The cost of protein is on average 3,500 rubles per kilogram.
   
4. Syntha-6 from BSN– a mixture of whey and casein proteins, recognized as one of the best proteins in the world. It helps reduce catabolism, fuels the body with amino acids throughout the day and has a pleasant taste. The average price is 1800 rubles per kilogram.
   
5. Elite Whey Protein by Dymatize- An excellent protein for gaining muscle mass. It practically does not contain sugars, however, it has a pleasant taste. The isolate obtained through ion exchange promotes intensive growth of muscle mass. The cost of the product is on average 1900 rubles per kilogram.
   

The rating took into account both the price-quality ratio and positive customer reviews. Whey Gold Standard Optimum 100% was recognized as the best whey protein, however, the rating did not include the best casein protein, which also promotes muscle growth, this is 100% Casein Protein from Optimum Nutrition.

Protein for weight loss and mixtures for beginners

Girls are more likely not interested in gaining muscle mass, but in the possibility of losing excess weight.

Protein shakes, in combination with training, have a positive effect on weight, helping to get rid of excess weight. Along with the growth of muscle mass, the fat tissue index decreases. However, those proteins that are suitable for girls are those that do not contain fats and carbohydrates, but contain pure protein. It will help you lose weight.

When taking it, it should be alternated with the main meal; girls are advised to eat small portions.

In addition to pure whey protein, soy and casein proteins will also be useful for girls; they help burn fat, slowing down the digestion process and dulling appetite. Soy protein cocktails are recommended for girls before training, and it is better to drink casein at night.

For beginners, the best proteins are also whey isolates; they increase the endurance of muscle mass and fuel the body with energy. But due to the fact that this sports nutrition is quite expensive, beginner athletes may be suitable for less expensive products such as Elite 12 Hour Protein from Dymatize or Syntha-6 from BSN.