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What's the best kind of protein in the market? iv been thinking of using Gaspari Nutrition Size On but i heard that i should take creatine monohydrate. what do you guys think is better to take?

Best type of protein you can get is Whey Protein Hydrolysate.

Test have proven its the best.

Are you asking if you should take Protein or creatine?

Protein is a must if you are working out. Min is a 1.5g per lb of body weight.

Another must is BCAAs.
make sure you take some BCAAs 30 minutes before workout with a protein shake and a shake right after workout. Try to eat a small meal afterwards too.

There is no real reason to think that hydrosolate is the 'best' comapared to other isolates. Giving hydrosolates to famished rats and wathcing the reaction hardly makes hydrosolate the "best". It's not based on anything very credible. BCAA's are a luxury and they may be good but they are not a "must". That is sup company talk. Food is the only must. And if I were to rate things, I would put carbs over BCAA's in the list of musts.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Once again Bro, I have to say, you act really smart but arent vdery educated.

Who and the hell is talking about rats???

The International Journal of Sports Nutrition and Exercise just did a recent study on it involving BBs and it showed the Hydrosolates kicked ass.
Bro, you really should do some research.

BCAAs...luxury??? Go to Walmart and spend $10 for them. And they are a must if you are looking to gain everything you can out of weight training and this has also been proven.
Bro, you really should do some research.

Not if your goals is building muscle.
Bro, you really should do some research.

Bottom Line......
Bro, you really should do some research..

LOL. Why don't you provide that study for everyone's enlightment?

If I disagree with you it could be because my research has not led me to that same conclusions. Once again we get someone who can't actually debate something so instead they have to cast aspersions. I've used BCAA's by the way and I like them.

If you have specific arguments, post them. C'mon, hit me with all this RESEARCH. If on the other hand you just can't stand being disagreed with, tough cookies.

Ok so lets take a look at this shit

The protien question, now if Hydrosolates really are superior, then please post the study with refrences. Otherwise, I'll keep getting bigger and stronger with good old 100% whey.

BCAA's, I agree they are great. But as far as a staple, I was gaining long before I ever knew what bcaas were, so I'd say not exactly a nessisity. However, they are awesome no doubt, but I would definately put a good carb source far above them on the list of must haves.

to the OP: you would be wise to read some of the sticky'd threads, they have many of the answers you are looking for. you will want some type of whey, a good carb source (dextrose, maltodextrin, waxy maize starch), then add in some creatine (monohydrate, cee) and possibly some citruline malate.

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Is theis the one:

The Effect of Whey Isolate and Resistance Training on Strength, Body Composition, and Plasma Glutamine

Paul J. Cribb; Andrew D. Williams; Michael F. Carey; Alan Hayes
Full Article Table of Contents for Vol. 16, Iss. 5

Abstract
Different dietary proteins affect whole body protein anabolism and accretion and therefore, have the potential to influence results obtained from resistance training. This study examined the effects of supplementation with two proteins, hydrolyzed whey isolate (WI) and casein (C), on strength, body composition, and plasma glutamine levels during a 10 wk, supervised resistance training program. In a double-blind protocol, 13 male, recreational bodybuilders supplemented their normal diet with either WI or C (1.5 gm/kg body wt/d) for the duration of the program. Strength was assessed by 1-RM in three exercises (barbell bench press, squat, and cable pull-down). Body composition was assessed by dual energy X-ray absorptiometry. Plasma glutamine levels were determined by the enzymatic method with spectrophotometric detection. All assessments occurred in the week before and the week following 10 wk of training. Plasma glutamine levels did not change in either supplement group following the intervention. The WI group achieved a significantly greater gain (P < 0.01) in lean mass than the C group (5.0 ± 0.3 vs. 0.8 ± 0.4 kg for WI and C, respectively) and a significant (P < 0.05) change in fat mass (–1.5 ± 0.5 kg) compared to the C group (+0.2 ± 0.3 kg). The WI group also achieved significantly greater (P < 0.05) improvements in strength compared to the C group in each assessment of strength. When the strength changes were expressed relative to body weight, the WI group still achieved significantly greater (P < 0.05) improvements in strength compared to the C group.


I wish I had known about this. I would have stopped using 1.5 grams per kilo a day of casein and switched to whey hydrosolate. No wonder I'm so fat and weak. j/k


And this proves how hydrolized whey is superior to other whey isolates how? Or for that matter that it is better than any other whey product? Yes, yes, I'm aware of it being so darn easy to digest since it's broken down into peptides. Great news for infants.

Anyway, hydrolized whey suppliers don't go around saying it's better than casein they say it's better than other whey products. The study they most often mention is a couple done on rats that had been starved for 3 days. That would be like you are me fasting for a weak, then taking some whey protein hydrosolate to prove it's superiority. Find me a bunch of studies comparing whey hydrosolate to OTHER whey isolates and or whey mixes or concentrates. And I mean a bunch. And each one should build on the other using similar protocols. I know there are lots out there I just haven't done my research

Cast aspersions????
Oh you meanlike this......
"Giving hydrosolates to famished rats and wathcing the reaction hardly makes hydrosolate the "best". It's not based on anything very credible." or this "That is sup company talk."????

LOL....you guys are silly and obviously dont have a clue on what you are talking about.

Now why would I wont to do your research for you?? If you dont believe me thats fine. If you want to be ignorant then thats fine with me also.

Do you think I just say "there has been studies done" or "it has been proven" just for the hell of it??

I dont even think you all know what BCAAs are. If you did, you wouldnt be making the statement that you are. You prefer a carb over BCAAs for gaining muscle mass????

What do you think protein is made of??
Why do you even drink a protein shake???
For the protein.
What is protein made of???

Carb over BCAAs...lMAO.

Sorry, I dont mean to laugh, but this is funny - "I was gaining long before I ever knew what bcaas were"

Of course you were, you were digesting BCAAs without even knowing it.

But you could have gaining bigger and faster by adding some more BCAAs

And there has been studies that prove taking BCAAs 30 minutes before working out can greatly increase recovery time and protein synthesis.

What me do your research for that also??

For everyone else, here is one study......

A recent study, published in the International Journal of Sports Nutrition and Exercise Metabolism, examined the effects of supplementation with different proteins, namely hydrolyzed whey protein and casein (the main component of milk protein), on muscle strength and body composition during a 10 week, supervised resistance training program [6]. Importantly, this study was conducted on experienced male bodybuilders. To qualify as subjects the men 1) had no current or past history of anabolic steroid use; 2) had at least two years of resistance-training experience 3) had not ingested any sport supplement for an 8-week period prior to the start of supplementation; and 4) agreed not to ingest any other supplements or non-prescription drugs that may affect muscle growth or exercise performance.

This study used so-called double-blind protocol, meaning that neither the individuals nor the researchers knew who consumed whey hydrolysate and who consumed casein. The guys supplemented their normal diet with either whey hydrolysate or casein (1.5 grams per kilogram of body mass/day). However, the protein supplementation resulted in only a small increase in daily protein intake, so the subjects substituted a large portion of their habitual daily protein intake with the protein supplement. Resistance training began the week after all baseline assessments and continued for 10 weeks. The primary goal of the training program was to increase maximal strength and muscle size. What happened? Well, this well-controlled study indicated that :

The whey hydrolysate group achieved a significantly greater gain in lean body mass than the casein group (5.0 versus 0.8 kilograms). Also, the whey hydrolysate group lost significantly body fat while the casein group gained body fat (-1.5 versus +0.2 kilograms).
The whey hydrolysate group also achieved significantly greater improvements in muscle strength (measured by barbell bench press, squat and cable pull-down) compared to the casein group in each assessment of strength. Furthermore, when the strength changes were expressed relative to body weight, the whey group still achieved significantly greater improvements in strength compared to the casein group.

The superiority of whey protein hydrolysate may have something to do with its strong insulin boosting actions and its rapid absorption and uptake. A surge of amino acids are rapidly transported to muscle tissue where they may help trigger new muscle synthesis at an accelerated rate. Interestingly, this study also demonstrated whey hydrolysate ingestion promoted fat loss; high-quality whey protein has ACE-inhibitory activity, which may lead to inhibition of storage fat synthesis in fat tissue.

The results of this study are in line with the recent premilary report by Dr. John Buckley and co-workers, who observed that whey protein hydrolysate is superior to casein in enhancing recovery of isometric muscle torque following eccentric muscle contractions [7].

Bottom Line
The reported lean body mass gains in the whey hydrolysate group of 5 kilograms is nothing short of phenomenal. Although more research is needed, it now appears that high-quality whey protein hydrolysate is the best source of protein for serious strength-power athletes.

References
Tipton KD, Wolfe RR. Protein and amino acids for athletes. J Sports Sci. 2004;22:65-79.
Ha E, Zemel MB. Functional properties of whey, whey components, and essential amino acids: mechanisms underlying health benefits for active people (review). J Nutr Biochem. 2003;14:251-8.
Manninen AH. Hyperinsulinemia, hyperaminoacidemia and post-exercise muscle anabolism: the search for the optimal recovery drink. Br J Sports Med. 2006 Sep 1; [Epub ahead of print].
Pasquale MG. Protein foods vs. protein and amino acid supplements. In: Amino Acids and Proteins for the Athlete - The Anabolic Edge. Boca Raton, FL: CRC Press, 1997, pp. 89-98.
Bucci LR, Unlu L. Protein and amino acid supplements in exercise and sport. In: Wolinsky I, Driskell JA, eds. Energy-Yielding Macronutrients and Energy Metabolism in Sports Nutrition. Boca Raton, FL: CRC Press, 2000, pp. 191-212.
Cribb PJ et al. The effect of whey isolate and resistance training on strenght, body composition and plasma glutamine. Int J Sports Nutr Exerc Metab 2006;16:494-509.
Buckley JD et al. A novel hydrolysate of whey protein isolate enhances isometric muscle torque following eccentric exercise. Internatiomal Society of Sports Nutrition Conference Proceedings, 2006.

"I'm aware of it being so darn easy to digest since it's broken down into peptides. Great news for infants."

Thats all you get from that, smart ass?

I hate to say this Bro, but with statements like that........
you really are clueless or lack common sense or really dont have any idea on proper training.

After working out, what is the main goal you want to accomplish??
You want to feed your muscles as quick as possible to improve recovery and protein synthesis.

Thus, since hydrolysate whey protein is digested easily and is rapidly absorped and uptake into the muscle quicker, obviuosly, it will fed you muscle that much quicker, thus faster recovery and faster protein synthesis is achived.

And which type of whey is the easiest to digest and absorp??
Hydrolysate.

Studies are no good if you can't interpret how they actually apply to the real world. Saying hydrosolates from whey are better than casein is meaningless. As I said when I posted the SAME study, what about hydrosolates over other wheys?

You ignored that and flamed instead.

The insulin boosting reaction is found with whey (especially isolates) and not just hydrosolates. Furthermore it's just supposition and doesn't prove anything as you say. If you go by an article that somebody wrote based on a study then what you are getting is their interpretation of it. In other words their idea of it's meaningfulness. Another person might have another idea.

On the BCAA's, a lot of us are aware of that study. The question is are the results any different with carbs, or mixed amino acids?

Oh, well, I'll get back to this, but we'll see if you can keep it civil.

oh jebus, this is just stupid now. IB I thought you had your shit together, then you resort to the meaningless crap you posted. Come on man you dont really think this garbage is passable do you?

I dont know exactly were the problem is here, perhaps its your reading comprehension. When you look at absorbtion rates, of course hydrolyzed whey will perform better then casein ... shit casein is used specifically when you want a slow absorbing protien. Thats like saying here bull why dont you race that V10 dodge viper over there on your huffy ... then thinking you proved something when the viper kicks your ass.

classic defense there kid, this says to me, I have nothing to support my claims, so I'll make up excuses and attack the people wanting info, take the childish shit else were.

Again, you need to slow down, read the posts above yours, then respond in a meaningful way.

No one is debating the need to have protien pre/post workout. The argument was when it comes down to the "needs" BCAAs are not on the top of the list. Infact here is the list:

(all my opinion by the way)
Protien (food, whey ect)
Carbs (food, dextrose, maltodextrin, waxy maize starch)
Creatine (mono, CEE)
Citruline Malate
BCAA's (at the bottom since your whey protien has quite a bit already)

correct, now lets look at how we do that. Post workout you have roughly 30-40 minutes were your muscles are ready to soak up whatever you can get to them. What do they need to repair themselves? They need protien since protien is the building blocks of muscle, they also need carbs to replace glycogen stores, and fuel the repairs going on. So if you have whey, you still need carbs ... if you have BCAAs you still need carbs. I dont think I can explain it anymore plainly.