Many people take a protein supplement on a regular basis, expecting the effects to be automatically building muscle or reducing body fat (or both). But very few really understand the best use of this nutrition source, why it works or how to take it. This article will help to explain what makes protein supplements effective, in theory and in practice.

Protein makes up about 16% of the total weight of a human body, and aside from being the main component of many bodily tissues including muscle, it also regulates the release of hormones (including the ever-important testosterone) and provides stamina for long workouts.

It is one of the most important nutrients for the body because so many processes rely upon it. However, unlike fat, protein is not readily stored in the human body except in the form of muscle. This means that when you don’t get enough protein, your body starts breaking down your muscles to absorb their nutrients quite quickly; a good reason to consider taking a protein supplement between meals when you get hungry.

But just as important, protein shakes, bars, and powders come in very handy as a post-workout nutrition source. They are a fast and easy way to get your much-needed nutrients quickly after working out, but ease of use isn’t the main reason to take supplements.

It’s incredibly important to give your body plenty of protein directly after resistance training, because that is when your muscles are most receptive to it. And since they need protein to grow, pumping your musculature full of the nutrient right after working out is absolutely mandatory for anyone serious about growing muscle quickly.

But it’s quite difficult for most people to have a full meal prepared ahead of time before working out, whether in the morning or at night. The problem is even more difficult for the millions of people who work out at the gym rather than at home. And that is the best feature of the protein supplement, and what makes it so effective: it is a quick and direct source of nutrients for your muscles to absorb right after you work them out.

Here is a simple recovery shake that you can make that will help you to build muscle rapidly when doing weight training:

• 6 oz frozen berries
• 6 oz fresh or reduced-sugar juice
• 2 scoops of whey protein powder (about 30-40 grams of protein)

I prefer whey protein because its amino acid profile is excellent for building up muscle tissue and renewing your body’s supply of enzymes and hormones.