Protein is important in your diet and should be eaten multiple times daily. For every pound of lean body mass you should consume 1 to 1.5 grams of protein. So you require a minimum of 135 to about 205 grams of protein every day if you weigh 150 pounds and have 10% body fat.
My suggestion is that you mainly put muscle building protein supplements into the shakes you have before, during and after exercising. This is when food in liquid form is better than whole food because it can be absorbed faster. You shouldn’t use protein powder for replacing more than two meals a day.
In order to determine which protein powder is right for you, here is a short overview to help you sort through the many kinds of protein powder available:
Whey protein makes up about 20% of all protein in milk. Whey has a variety of health benefits, including it’s high in amino acids, cysteine content, digests quickly, and contains a variety of peptides. It is easily digested, so it would be best to drink it while you work out. These would be considered the low points in the day when your body is running out of energy but in an anabolic state.
80% of total milk protein is made up of Casein protein. Casein is invaluable because it is easy to digest and contains amino acids and many types of peptides. Because casein is absorbed into the blood over a long period of time, you shouldn’t take it while exercising or afterwards when you require a rapidly digestible form of protein. When out of the pre and post workout time span, use a casein protein as a replacement.
The most questionable of all the protein types is soy protein. Although fans of soy have touted it as an ingredient with miraculous properties, ample studies have indicated that many people should not take soy protein.
Protein Blends usually contain a variety of different proteins including whey concentrate, whey isolate, egg proteins, casein, and soy protein. Why would anyone want a blended product? Because you will be getting a variety of proteins at different absorption rates. Whey protein and casein create an anabolic, anti-catabolic environment.