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Protein Co.

Putting It To Practice


Hopefully this guide has shed some light on how, when and why to use protein powders to supplement your diet and protein intake from other sources. Be wary of the tendency to search for a One Size Fits All solution. The most important point to take away from all of this is to use our knowledge, tips and suggestions as a starting point and a guideline. Factor in your budget, your goals and the amount of time you can commit then listen to how your body is reacting to this new routine. Stick with your decisions for several months; make a small change or two periodically if necessary and you’ll find a regime that is uniquely you.

Protein Guide

Active Lifestyle/ Casual AthleteAmateur CompetitorProfessional Athlete

Whey Protein Blend

  • Breakfast smoothies
  • Between meals
Pre Workout and Post Workout

Weight Gain Protein

  • Pre Workout

Whey Protein Isolate

  • Post Workout
  • Between meals

Weight Gain Protein

  • Pre Workout

Platinum Series Whey Protein Concentrate

  • Post Workout
  • Between Meals

Platinum Series Whey Protein Isolate

  • Post Workout
  • Between meals

Casein Protein

  • Night

Casein Protein

  • Night

Intake Guideline

A good guide for the TOTAL amount of protein you should consume each day is 1 - 1.5 grams per pound of body weight. Use the low end if you are a smaller person or don’t want to increase your muscle mass significantly. Distance runners are an example of a group who typically sticks to the lower end. Those looking to build significant amounts of muscle mass, like bodybuilders and sprinters, should shoot for the high end. People wanting to restrict carbohydrate intake or those looking to trade fat for muscle should also use the higher end of this intake guideline.

Selecting The Right Protein

The type of protein coupled with when that protein is consumed can be critical to achieving your goals. Remember the secret weapon of avoiding fats for 3 or more hours before your workout to minimize warm up time and maximize your workout. Also, a slow acting protein like casein is perfect for the bedtime snack.


Consuming protein from a variety of sources not only helps you maximize the benefits, it contributes to improved overall health. While animal proteins are exceptional sources of amino acids, a variety of raw fruits and vegetables can meet many of your protein needs and enhance your overall health. A vegetable protein powder is an excellent choice for taste variety and for contributing to a more complete protein intake profile.

Know Your Label

Reading the nutrition facts, ingredient list and label claims requires a little knowledge about what that information means. Don’t take it for granted the label is accurately reflecting what you believe you are getting with your product purchase. Do your research and contact the manufacturer or seller if something on the label doesn’t add up. Claims that sound too good to be true often are.

Eat Healthy

Remember that protein supplements are exactly that….supplemental. The best protein powders made can replace your regular diet for short amounts of time but should be consumed in conjunction with a well-rounded whole foods routine. Eating good quality whole foods along with supplemental protein intake is a mental boost that will contribute to your overall well-being. Food that tastes good and that is good for you will make you happy and enhance any diet and protein supplement program you choose!


The amount of protein per serving of a particular product is easily identified on the nutrition fact area. You will see it listed with other ingredients as Protein – 27 g for example. What is the percentage of pure protein in that serving however?

When protein is the primary ingredient of interest to you, it’s best to know how to calculate the percentage of protein per serving.

As a general guideline that doesn’t involve digging up those old mathematical skills, use the following guideline:

Whey Protein Isolate

The protein percentage is typically 90% or more making this one of the most desirable proteins for bodybuilding, weight lifting and other muscle intensive sports.

Whey Protein Concentrate

Protein content for whey concentrate is around 70 – 85%. This is due to there being more carbohydrates and fat as opposed to whey isolate. It’s still a very high protein percentage and is regarded by many as the superior protein powder due to lower levels of processing…it’s in more of a natural state.

Whey Blends and Gainers

It is difficult to state a range for this type of protein supplement. They contain many added ingredients that can reduce the percentage of protein per serving. If you must know, the calculator below will allow you to compare similar products in this category

To calculate the percentage of protein per serving, divide the number of grams of protein in a serving by the serving size and then multiply by 100. For example:

ProteinCo Whey Protein Isolate

(27 g protein per serving / Serving size 30 g) x 100 = 90% protein

ProteinCo Whey Protein Blend

(22 g protein per serving / Serving size 32 g) x 100 = 69% protein

Use this same formula for any protein containing supplement to calculate the protein percentage in each serving. This way you know how much protein you are getting for every serving size you mix and consume. It is also a double check to keep suppliers honest as Whey Protein Isolate for example, should always be 90% or greater. If not, you are paying for filler or other ingredients that you aren’t necessarily interested in.

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