If you are a bodybuilder of any ilk, you're probably very familiar with the need for adequate protein in your diet. Protein is one of the four organic macronutrients that your body requires to function properly (the other three being carbohydrates, fat and vitamins). Protein is a necessity for a wide variety of physiologic processes in the body, for which building muscle tissue is just one. But if you're spending hours on end each week in the gym, that's probably the only function you're at all interested in.

     For starters, let's get one protein myth out of the way: Although lifting weights increases your body's need for more protein to facilitate recovery, it should never be your main source of nutrition. Carbohydrates are what provide the energy that drives your body (including your brain), while fat is essential for the formation of inflammation mediators and the lubrication of joints, to name but a few of its functions. And if you eat too much protein in a calorie controlled diet, you'll have to squeeze out carbs and fat to make room for it, which is not advisable. To ensure adequate muscle recovery without overtaxing your system, you should eat no more than 30-40 percent of your total calories daily from protein.

     In terms of grams, this is variable depending on your bodyweight and calorie restrictions, but a good rule of thumb is about .8-1.2 grams of protein per pound of bodyweight. So if you weigh 150, that'd be between 120-180 grams per day, divided into smaller portions. Remember, your system can only digest about 30 grams at a time without the excess being excreted or stored as fat.

     Protein differs from other macro nutrients in that it contains nitrogen. This element is critical in the roles of protein in repairing tissue, transporting hormones and many of its other critical functions. When adequate nitrogen is available (i.e.. with sufficient amino acid intake), the body repairs itself efficiently via what is known as an anabolic process (where muscle is built). This is where the term "positive nitrogen balance" comes from. If the nitrogen balance veers toward the negative (without adequate amino acids), your body becomes catabolic, and muscle is torn down.

     As to where to obtain this essential macronutrient in your diet, you should always aim to eat as much whole food as possible. Nutritional supplements should only be used to ensure adequate nutrient intake, as well as provide ease in between meal snacking. So if you're ingesting egg whites, lean red meat, poultry and fish on a regular basis, some protein powder or a meal replacement bar will help you meet your protein requirements.

     There are hundreds of protein supplements on the market and most contain high-quality ingredients, so how do you choose what's best for you? Well, you should start with quality of the protein source itself. Dairy and egg are superior to soy and vegetable sources in terms of most protein scoring systems our there, Soy has its own special benefits, including isoflavones and other anabolic compounds, but for pure muscle building you can do better.

     The various scoring systems used to rate protein include chemical score, protein efficiency ratio, biological value, digestibility score, net protein utilization, protein digestibility-corrected amino acid score (PDCAAS) and amino acid score (AAS), Scientists use these to help choose the most beneficial foods in terms of protein content and usability. As stated above, dairy and eggs are two of the best foods. In the last decade, whey isolates and concentrates have grown in popularity due to their quality and amino acid content.

     There are two main components of milk protein: Casein and whey. Most of the whey comes as byproduct of cheese production, which remains uncurdled on top of the curdled casein. It is collected and processed to filter out fat and lactose. The resulting compound is low in fat and carbs and high in protein. The whey that is more than 88 percent protein content is considered whey protein isolate (WPI). Nitration then removes more lactose, minerals and vitamins, and the end result is very concentrated. It is dried at low temperature to avoid denaturing the whey protein. Microfiltration yields minimal denaturing of protein and the best amino acid profile, retains more calcium and less sodium, and preserves the immune-boosting components found in milk.

     Whey protein contains the perfect combination of overall amino acid makeup, and in just the right concentrations for optimal performance in the body. Both hormonal and cellular responses seem to be greatly enhanced with whey supplementation, and it has a positive effect on the body's immune system and plays a role as an antioxidant. Better still, when coupled with sufficient resistance exercise the end result will be consistent muscle building.

     Whey's short amino acid chains and peptides make it available for absorption with­in 10 minutes of ingestion. But as stated earlier, taking in more than 30 grams at once is not advisable because of its short­lived half-life. Most experts say the best way to counter this effect is to mix it in milk, and not water. The casein in milk protein slows down whey digestion, which may give it more time to absorb. Whey is best recognized for its capacity as a post-workout recovery supplement, when it is rapidly absorbed into muscle cells.

     But despite all the attention given to whey these days, the gold standard of protein is still the egg. The albumen (egg white) is rated the highest protein by comparison to all others via chemical score, protein efficiency ratio, biological value and digestibility score. It also ranks only below cow's milk in its PDCAAS and AAS. As a result, this is a food that should be part of your muscle-building diet, whether in whole or powdered (supplemental) form.

     The albumen accounts for most of an egg's liquid weight, about 67 percent. It contains more than half the egg's total protein, niacin, riboflavin, chlorine, magnesium, potassium, sodium and sulfur. Best of all, it contains no fat, which is all concentrated in the yolk. It is not absorbed as quickly as whey, which is actually a benefit in that it keeps your nitrogen balance higher for a longer period.

     So, the ultimate question still remains unanswered: Which supplement is best for you? The answer lies in taking not just one protein, but a variety. This ensures that you get the maximum amino acid spectrum, both immediate and longer term digestion, post-exercise absorption and an ongoing positive nitrogen balance for growth.

     If you were to purchase several products to accomplish this goal, the task would be quite expensive. There is, however, one new product on the market that contains both micro ultra-filtered whey isolate and concentrate, in addition to egg albumen. This ensures a time-controlled protein release for greater anabolic effect. It also contains the amino acids glutamine (two grams) and taurine (one gram), plus glutamine peptides and colostrum (500 mgs.). The combination of these latter ingredients help to boost IGF-1 levels in your body, which enhances anabolism dramatically. In addition, digestive enzymes, vitamins and minerals are also included.

     You can find all this muscle-building powder in new 3WheyPro Multi-Protein Matrix from Beyond 2000 Nutrition, available in delicious chocolate, vanilla, strawberry or banana flavors. If you're looking to maximize your growth potential, this sustained release protein supplement just might be the missing link in your body­building program.

*Editor's Note: For more information about or to order 3WheyPro Multi-Protein Matrix, visit Beyond 2000 Nutrition online at beyond-2000.com.