Building muscle requires plenty of protein. Amino acids from protein serve as your muscles' actual building blocks and will increase protein synthesis and prevent muscle breakdown.

What is Whey Protein? Whey protein is a dairy-based source of amino acids (protein building blocks). Whey protein provides the body with several amino acids, including leucine, isoleucine, and valine-the branched-chain amino acids (BCAAs) needed for the maintenance of muscle tissue.

What does Whey Protein do? Whey protein has a very high measure of biological value (B.V.), which is important in maintaining muscle structure and function during periods of strenuous exertion and helps to prevent muscle breakdown. Whey can substitute for carbs as fuel during a workout.

Where is Whey Protein found? During the process of making milk into cheese, whey protein is separated from the milk. This whey protein is then incorporated into ice cream, bread, canned soup, infant formulas, and other food products. Supplements containing whey protein are widely available.

When should I use Whey Protein? Use whey mixed with water before training to prevent your body from burning muscle tissue for fuel; use another whey immediately after training to rebuild muscle tissue.

Who is likely to be deficient of Whey Protein? Individuals who do not include dairy foods in their diets would not consume whey protein; however, the amino acids in whey protein are available from other sources.

Are there any side effects or interactions with Whey Protein? People who are allergic to dairy products could react to whey protein and should therefore avoid it. Lactose-intolerant people will also react to whey protein. As with protein in general, long-term, excessive intake may be associated with deteriorating kidney function and possibly osteoporosis. However, neither kidney nor bone problems have been directly associated with whey protein, and the other dietary sources of protein typically contribute more protein to the diet than does whey protein.

What is Egg Protein? Egg protein has the highest known P.E.R. of any protein on the market. P.E.R. measures a protein's capacity to support growth and weight gain. Many people use egg protein while dieting and getting ready for a bodybuilding contest. This product contains no egg yolks, fat or cholesterol.

What is Soy Protein? Soy protein provides anticarcinogenic benefits and may promote muscle growth. Studies have shown that just one month of soy consumption could lead to various physiological and hormonal changes that may decrease the risk of cancer. Other studies have shown that soy can promote muscle growth and lower body-fat levels in animals. 20 to 25 grams is an optimal serving; get it in one cup of green whole soybeans, half a cup of tofu or a serving of soy protein powder.

What is Plant Protein? Except for soy, plant proteins contain incomplete amino-acid profiles. However, if the plants are mixed and matched, the missing proteins complement each other, resulting in a higher food value. Such food pairings can be found in almost every culture: Beans and corn are a Mexican staple; bread and cheese are common Middle East partners. Vegetables also contain potent antioxidants called flavonoids. In addition to protection against heart disease and cancer of the stomach, colon and rectum, these compounds can expedite post-exercise recovery. One cup of black beans and one cup of rice deliver 19 grams of protein, complete in all essential amino acids (as well as 11g of intestine-cleaning fiber). One slice of whole-wheat bread and a tablespoon of natural peanut butter has 7g of complete proteins. When making a salad, use vegetables rich in amino acids, such as tomatoes, peppers, spinach, onions and carrots.