There’s always been a lot of confusion about which protein to use, how much and when. The December edition of the Journal of the International Society of Sports Nutrition published a review of studies to determine the validity of previous research. The conclusions outlined here should be of interest to anyone with a goal of developing muscle hypertrophy (size) and strength.

The research suggests weight lifters interested in building muscle size should try to consume 1.2 to 2.0 grams of protein per kg of body weight per day. Since 1 kg equals 2.2 pounds, 1 gram per pound of body weight is about right for the upper end of this recommendation. You should also try to consume 44 to 50 calories per kg of body weight per day, which works out to 20 to 23 calories per pound.

Whether you choose to drink a protein shake pre- or post-workout, the study suggests you can expect increased physical performance, recovery, muscle mass and strength. When choosing a protein, make sure each serving includes 3 to 4 grams of the BCCA leucine to promote protein synthesis. A quality whey shake should meet that need, and combining it with a fast-digesting carb like glucose or maltodextrin helps modulate protein synthesis. Essential amino acids and dextrose work best when consumed pre-workout.

True Strength Moment: Now that you have a better idea of what nutrition support to use and when, the research concludes with a recommendation for experienced lifters looking to enhance muscle size and strength: Plan a weight training routine lasting at least 10 to 12 weeks around compound movements for both upper and lower body.

Betaine was included in Platinum Hydrobuilder, ON’s all-in-one muscle recovery formula, because regular use can promote exercise performance. A recent study published in the Journal of Physiology illustrated this point using lab rats supplemented with and without beetroot juice, which is a rich source of dietary nitrate, magnesium, potassium, vitamin C and betaine.

For 5 days, some rodents drank water with beetroot juice added while others drank plain tap water. A 20 minute treadmill run at a 5% incline showed supplemented rats had improved blood flow to fast twitch Type II muscles. Boosting blood and oxygen delivery to muscles improved exercise performance.

True Strength Moment: Improving blood flow to Type II muscle fibers can benefit both aerobic and anaerobic forms of exercise since IIb intermediate fast twitch fibers can use either metabolism to power your training.

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Casein protein: An extremely slow digesting protein have demonstrated steady release of amino acids for an incredible 7 hours. While whey protein may increase protein synthesis to a very high degree,  micellar casein is much more important in preventing muscle breakdown especially when taken before bed.

Glutamine: 61% of your skeletal muscle is glutamine! Glutamine is majorly depleted during intense training sessions decreasing body’s immunity. Supplemental glutamine prevents  your muscle from being eaten up (catabolized) to provide glutamine to other cells of the body.

Anti-oxidants (Vitamins and Minerals): The post workout stress is highly catabolic. The  free radicals released during the workout are highly unstable ions eating away the muscle tissue. Stabilizing them is the top priority to kick-start the anabolic process. Anti-oxidant nutrients like Vitamin C, Vitamin E, Zinc, Phytochemicals etc stabilize the free radicals and keep check on their catabolic effects, especially post-workout.

BCAAs: Branched chain aminos are excellent anti-catabolics. No matter what, in the process of energy production during workouts, these are definitely used. Providing specifically BCAAs ensures the body doesn’t take them from the existing muscle tissue, hence preventing muscle loss.